Meditation for awareness and releasing “negative” thoughts

Identifying and releasing negative thoughts….by Rosanna D’Agnillo

For today’s meditation class, we’ve received an intention regarding mindfulness and release of negative thoughts. Mindfulness practice is one of many ways to take a deeper look at thought habits, and develop the ability to sit with– and then open the capacity to address what doesn’t help us make decisions that line up with our goals & values.

In secular mindfulness practice, we are aware of how human physiology & neurology contribute to prioritizing scary thoughts, and we are compassionate to this part of our nature. We are wired to weigh negative thoughts more heavily on the scale, to stay safe and problem solve. Thank you, amazing brain! Reptile brain is where fear lives; it has instinct to flight fight freeze. And the physiological response is very strong and fast—we feel it all over lightning quick: in the belly. Stress hormones pump the heart faster, dilate the blood vessels to flush the face, heat us up, make us dizzy and nauseous.

Negative thoughts aren’t “bad”: if you’re in danger, if you have a problem, you need awareness, perhaps action, correction. “My job sucks. School sucks.” These thoughts mean something: ask for help. Contemplate a change.Identify the root problem. The dysfunction comes when we don’t have awareness or maybe won’t action. We can get physically addicted to our complaining: we can rewire our neurology to enjoy complaining.

In Law of Atraction circles, it’s like this: what we think attracts more of the same, so we keep thinking it. We have an expectation, and we see its results manifested, when actually we are just practicing the same thought. If we believe “nobody respect me,” then of course we are easily offended by the unconscious actions of others all the time.

Helpful inquiry comes from compassionate tally of our thoughts, and asking, what is it really that I’m afraid of? What do I gain by holding on to this thought? Perhaps I need to make a change, but I’m afraid of asking for help, or of trying something new, and so complaining about school or work is the easiest choice. There is always a gain or we wouldn’t do it. Mindfulness practice doesn’t go so far into psychotherapy, but it is where we can practice sitting with our sometimes unhelpful, incomprehensible paradoxes to get to know ourselves better.

This practice, we will sit silently with some guidance through the anchors, and feel free to make a note of the thoughts of worry, fear that enter. Mentally or on paper. Or, if you got the email I sent earlier today, and you’ve been noting these all day, you’re ready to sit with them and face them clearly. Let us ask our inner wisdom: what am I afraid of? What do I gain by holding these? What will I give up to release them?

For Christian meditation, a helpful intention to guide practice is this: is my attachment to these thoughts more important than holding the peace of God within me? Why? Where can I further surrender to the will of God?

Here is the meditation podcast; enjoy!

Kind regards, Rosanna