Mindfulness week 3: watching thoughts

The mind makes thoughts all day long. Most of them come and go on their own. But some, like a worry about money or an old regret, can pull us in and carry us away for a long time.^3,5

This third week of our free four-week mindfulness course teaches you to watch your thoughts instead of being swept along by them. The main tool is a simple practice called noting: when a thought shows up, you give it a quiet, one-word label, then return to the present.³

Why this step matters

In week 1 you noticed autopilot. In week 2 you used the breath as an anchor. This week you look more closely at what pulls you away.

The VA describes the mind as being able to watch its own workings, a bit like sitting in a movie theater. You can see the film without climbing into the screen. Then you choose whether to get involved.³ Researchers call this stepping back decentering. A mindfulness researcher quoted by NIH compares it to sitting on a riverbank and watching thoughts float past like leaves on a stream, instead of jumping into the water.⁵

This matters most for negative thought loops. Worry runs forward to what might go wrong. Rumination (going over painful thoughts again and again) runs backward. Mindfulness-based cognitive therapy, or MBCT, teaches people to notice these loops and step out of them.³

What noting is

Mindfulness means paying attention to the present moment without judging it.¹ Noting puts this into action. You give a short, kind label to whatever has grabbed your attention, like a sticky note, then return to your anchor.

A label helps you see a thought as a passing event in the mind, not a fact about the world. "Nothing ever works out for me" feels true when you are inside it. When you note "judging" or "old story," you have taken one small step back.⁵

Here are some common labels. Use any word that fits. There is no wrong label.

You can label feelings too: "sad," "tense," "restless." In one brain-scan study, putting feelings into words calmed the amygdala (a brain area that reacts to threat) when people saw upsetting pictures.⁷ That was a lab study, so treat it as a clue, not proof.

The noting practice

Set aside 10 minutes. Sit in a firm chair with your feet on the floor, or lie down if that is more comfortable.

1. Settle in. Close your eyes if that feels okay, or rest your gaze on the floor. Take a few slow breaths.
2. Find your anchor. For two or three minutes, feel the breath at your nose, chest or belly, as you did in week 2.
3. Wait for a thought. Sooner or later, a thought will appear. That is not a mistake.
4. Note it. As soon as you realize you are thinking, silently say one word, such as "planning" or "worrying." Keep your inner voice soft and friendly.³
5. Let it go. Do not follow the thought, push it away, or argue with it. Let it stay or leave on its own.
6. Come back. Return to the breath. Even if you were gone a long time, coming back is the practice.^3,5
7. Open up (optional, last few minutes). Let go of the breath as an anchor. Simply watch the mind, noting each thought as it comes and goes, like watching cars pass on a road.⁴
8. Finish. Take three slow breaths. Notice how you feel. Open your eyes and move gently.

If you prefer a guided recording, the UCLA Mindful Awareness Research Center offers free guided meditations in many languages, including a 7-minute practice for working with difficulties.⁸ The free Mindfulness Coach app from the VA's National Center for PTSD has guided audio, a practice log and reminders on iPhone and Android.⁹

Another way: leaves on a stream

Some people find a picture easier than words. Imagine sitting beside a gentle stream. Each time a thought comes, place it on a leaf and watch it float away.⁵ If the same thought comes back, put it on a new leaf. Our ACT lesson on unhooking from thoughts has more ways to do this.

How this differs from CBT. In cognitive behavioral therapy, you catch automatic thoughts and test whether they are true. In noting, you do not argue with a thought. You see it and let it pass. Both skills help, and our thought check tool is there for a thought that keeps coming back.

Your daily practice plan

Keep the time of day you used in week 2. Many courses suggest more practice, but short daily practice is a good start, and the best amount is still being studied.^3,4

Tips for later life and caregivers

• Health and memory worries are common. Noting "worrying" can loosen their grip. But if you notice real changes in memory or thinking, talk with your doctor. See keeping your brain healthy.
• Keep it simple. The one label "thinking" works for everything. This helps if picking words is hard or you live with memory changes. A short guided recording may be easier than practicing alone.⁸
• Make it easy to follow. Wear your hearing aids for audio guides, or print the label table in large type.
• For family caregivers. Thoughts like "I'm not doing enough" can run all day. Noting "judging" will not fix caregiving, but it can give you a short pause. See caregiver burnout.

Common problems

I have too many thoughts to label.

That is normal, especially at first. You do not need to label every one. Note the ones you catch, or use the single word "thinking." Then return to the breath.

I keep getting lost in a thought before I notice it.

Everyone does. The moment you notice you were lost is a moment of mindfulness. Note what happened, kindly, and come back. Try not to scold yourself.³

The same painful thought keeps coming back.

Each return is another chance to practice. If a thought is very upsetting, you can turn your attention to your feet, to sounds in the room, or try grounding. If a thought keeps you stuck for weeks, a therapist can help.

Safety and when to get help

Watching thoughts closely can bring up hard memories or feelings, and some beginners feel more distress at first.³ Anxiety and low mood were the most common unpleasant effects in research.² People with major trauma, PTSD, psychosis or hallucinations, or severe mental illness should practice with a trained teacher or therapist.^3,4

Mindfulness does not replace treatment you need. Do not stop any medicine because you started practicing. Talk with your doctor or pharmacist before changing anything.

If worry or low mood gets in the way of daily life for more than a couple of weeks, talk with a doctor or therapist. See generalized anxiety disorder, depression and finding a therapist.

If thoughts of suicide come up, during practice or any other time, do not just note them and move on. Call or text 988, or chat at 988lifeline.org. It is free, confidential and open 24/7.¹⁰ Call 911 if you or someone else is in danger right now. You can also visit get help now.

Next lesson: Mindfulness week 4: mindfulness in daily life. Or go back to week 2: the breath or the mindfulness overview.

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.