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Dealing with Negativity

This exercise is a practice in letting thoughts go so that you can better acknowledge and let go of negative thoughts as they arise. (can be in the moment or practice training brain)

Even when we actively try to think positive thoughts and be optimistic, unpleasant thoughts are going to happen. We can’t avoid them and it actually is healthier to acknowledge them vs. pretend like everything is “fine” all of the time. Your mindfulness practice can help you  approach these thoughts with curiosity vs. frustration. This will help you build an understanding of your thought patterns, and the unpleasant ones won’t hook you in so strongly. You can learn to allow them to be present without consuming you. 

This exercise is a practice in letting thoughts go so that you can better acknowledge and let go of negative thoughts as they arise.

  • Close your eyes and focus on the points of contact in the body. Feel yourself grounded and secure as you sit. Breathe deeply and feel the support by the chair/couch/cushion.
  • Pay attention to what you are experiencing in your mind. What thoughts arise? Try to identify the emotions that go with them. If negative thoughts come up, pay special attention to them and take note of what you are feeling and thinking. Try to be specific vs. just saying negative…sad, frustration, painful, unpleasant, etc.
  • Do this for a few minutes - noting the thoughts and feeling that come with them
  • The focus of this practice is impermanence. See each thought and acknowledge it as it passes. As you keep noting your thoughts and feelings, try connecting phrases like “coming, going”
  • After a few minutes, return to the body for a few deep breaths. Remind yourself that thoughts come and go, and you have the choice in whether or not you believe each one.

With this practice, you might have lots of thoughts - regardless of their tone. All are okay! The goal is to practice with all thoughts so that we can learn how and when to let go and when to focus attention. When you do have negative thoughts, we often invite judgment and try to resist them. Instead, try to notice the feeling tone of the thought and then visualize letting it go. This can help discourage judgements and encourage acknowledgement without consumption.