Smile at Your Thoughts: Meditation Isn't About Emptying Your Brain
What Is Meditation, Anyway?
Meditation gets a weird rep. Some people think it means sitting cross-legged in total silence, levitating slightly, and banishing every thought. (Spoiler: that’s not how this works.)
Actually, Meditation is just the practice of noticing. Noticing your breath. Noticing your thoughts. Noticing how often your brain tries to convince you you're late for something that doesn’t exist.
According to mindfulness pioneer Jon Kabat-Zinn, meditation is about paying attention on purpose, in the present moment, and without judgment. In other words, yes, the thoughts will come. The goal isn’t to stop them, but to change your relationship with them.
You’re not doing it wrong if you think during meditation—you’re human. The key is not attaching to those thoughts. Imagine placing them on a fluffy cloud or a log in a gentle river, and watching them float by—no need to hop on and go for a ride.
🧭 Types of Meditation (Who Doesn’t Love Choices?)
Mindfulness Meditation: Focusing on the present moment—your breath, sounds, sensations. Just you and your awareness hanging out. (Popularized by Kabat-Zinn’s Mindfulness-Based Stress Reduction, or MBSR.)
Loving-Kindness Meditation: Cultivating compassion for yourself and others. (Even that one ex. You know the one.)
Guided Meditation: Listening to someone walk you through it. A great starting point if silence is intimidating.
Walking Meditation: Brought to life by Thich Nhat Hanh, this practice invites you to walk slowly, intentionally, and with full awareness. Feel your feet touch the earth. Smile at a tree. Yes, seriously.
💡 Why Meditate? The Benefits Are Real
Reduces stress and anxiety
Improves focus and attention span
Enhances emotional regulation
Increases self-awareness
Supports better sleep
Boosts resilience
May reduce symptoms of depression and chronic pain
(American Psychological Association, 2023; Goyal et al., 2014; Kabat-Zinn, 1990)
💪 The Muscle Metaphor: Stick With It
Meditation is like going to the gym for your brain. At first, it feels awkward. You might think, “Is anything even happening?” But with consistency, that awareness muscle gets stronger, and suddenly, you're not getting dragged around by every stressful thought that rolls through.
You start to smile at your thoughts, instead of panicking about them. You create just enough distance to choose your response, instead of reacting automatically. That’s the magic.
🔮 Issues That Meditation Can Support:
Anxiety
Depression
PTSD
Chronic stress
ADHD
Anger and irritability
Insomnia
Grief and emotional overwhelm
🧘♀️ The Easiest Way to Start
Try this:
Sit somewhere comfortable.
Set a timer for 3–5 minutes.
Use diaphragmatic breathing (breathing using your diaphragm).
Focus on your breath.
When a thought pops in (and it will), smile at it. Place it on a cloud or a log and let it float by.
Come back to the breath.
No judgment. No pressure. Just practice.
💬 Ready to Explore Meditation (and More)?
If you're curious about how mindfulness and meditation can support your therapy journey, I’d love to connect.
👉 Reach out here and let’s take the next step—mindfully, of course.
📚 References:
Kabat-Zinn, J. (1990). Full Catastrophe Living. Delacorte.
Kabat-Zinn, J. (2005). Wherever You Go, There You Are. Hyperion.
Thich Nhat Hanh. (1991). Peace is Every Step. Bantam.
Goyal, M. et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine.
American Psychological Association. (2023). Mindfulness meditation: A research-proven way to reduce stress.
