Date: 08/03/2024 08/04/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Transforming Negative Thoughts
Negative thoughts are natural and unavoidable. The goal is not to eliminate them, but to understand, observe, and dissolve them so they no longer dominate the mind.
1.Why Do Negative Thoughts Reappear?
1.The brain’s survival instinct
The mind is wired to focus on threats and amplify negativity.
2.Habitual mental patterns
Past fears and emotional wounds create recurring thought loops.
3.Thoughts multiply without awareness
An unnoticed thought quickly grows into anxiety or emotional stories.
The suffering comes not from the thought itself,but from mistaking it as truth.
2.Principles for Dissolving Negative Thoughts
1.Recognize: thoughts are just thoughts
They are not facts, not reality, and not “you.”
Say gently:
“This is just a thought.”
2.Observe without engaging
Do not chase, resist, or explain.
Watch thoughts rise, linger, and fade.
You are the observer, not the story.
3.Return to the body or breath
Negative thoughts tighten the body.
Practice:
Deep inhale
Slow exhale
Feel the belly rise and fall
Sense the feet or the seat
Ground the body; the mind follows.
4.Do not blame yourself
Having negative thoughts is human.
Self-judgment strengthens negativity.
Acceptance is the beginning of transformation.
3.Practical Techniques
1.Three-second breath
Inhale: “I notice tension.”
Exhale: “I release it.”
2.Write the thought down
Externalizing reduces emotional weight.
3.Shine awareness on the thought
Ask:
“Is this absolutely true?”
“Is emotion exaggerating it?”
“Am I simply tired?”
Awareness dissolves distortion.
4.Allow the thought to leave
Silently say:
“I see you.”
“You may go.”
“Not now.”
Recognize → Allow → Release.
4.Long-Term Training
1.Daily meditation
Strengthens mental calmness.
2.Relaxed body & natural breath
Reduces mental agitation.
3.Mindful living
Walking, eating, speaking with awareness.
4.Remember: thoughts are not identity
They come and go; awareness remains.
Conclusion
Thoughts are clouds; awareness is the sky.Negative thoughts are not enemies but part of human experience.When you see they are only passing clouds, they no longer
