There are times when anxious thoughts seem to go on and on.
The more we try to stop them,
the louder they get,
and the more tense we feel.
In those moments, we don’t need to force the anxiety away.
Instead, we can pause for a moment
and quietly notice what is happening within us.
This 15-minute meditation is an invitation to step back from anxious thoughts and return to the quiet awareness that simply notices them.
You don’t need to get rid of your thoughts.
You don’t need to solve your anxiety.
Just notice what is arising in the mind
and gently let go of the effort to make it stop.
The moment you become aware of a thought,
there is already a little space between you and the thought.
From that space,
you can return to the breath
and to this present moment.
15-Minute Observing the Mind Meditation
When Anxious Thoughts Won’t Stop
If you’re new to Observing the Mind meditation, just follow along at your own pace.
There’s no need to add another burden by telling yourself the anxiety has to go.
Instead, let this be a quiet time
to see the mind exactly as it is.
Ho-gyun Cho (조호균)
Korea Meditation Education Center