Transform Your Mind: The Remarkable Power of Observational Meditation

No matter how long you meditate, you can never eliminate your thoughts.

However, you may pay attention to them and return to the present moment.

Observational meditation is a powerful method of focusing on the present and avoiding worries about the past or future.

Observing involves focusing on the present moment. Thinking includes considering everything happening around you.

Observations-based meditation allows you to stop overthinking. It may help you make better decisions for yourself.

It also assists you in checking in with your senses.

This practice helps you recognize when to relax, declutters your routine, and keeps you more engaged in the present.

Noticing your mind wandering during observational meditation is an achievement. It means you can refocus on the present.

The only way to bring your wandering mind back to the present is to avoid connecting your thoughts to any one occurrence or situation.

Meditate with Observations
Meditate with Observations

If you notice a fly, allow it to be without reacting.

If you encounter someone you know, let them pass without engaging.

Instead of wondering, ‘Should I do this?’, simply observe the moment unfold.

Observational meditation is a powerful method to remain focused on the present and avoid worries about the past or future. It allows you to observe your thoughts and surroundings without getting overwhelmed, leading to a calmer day and a stronger connection to the present moment.

Hanna Burgess

Make a Firm Connection with your Whole Body

Take a few minutes to relax and become aware of your body and surroundings.

Every breath you take in and breathe out and how you express yourself in the present moment.

Before you can begin to let go, you must first become aware of the feelings, events, and emotions surrounding you.


This allows you to observe both the physical and subtle worlds.

Let go of the physical world

After becoming aware of your physical body, release your thoughts, emotions, and feelings.

Do this by seeing them as products of your mind, like thoughts or mental events.

This way, you can view them as temporary, whether they are strong, enjoyable, distressing, convincing, or insightful.

Think of them like ripples or bubbles in water.

meditate with observations
Meditate with observations

Rather than as the reality of things or facts that need to be addressed during observation.

Take Things One at a Time

Allow feelings to come and go, noises to come and go, and events to come and go without a second thought.

Not paying attention to some, abandoning others, or giving preference to others.

Concentrate on the present now, breath by breath, minute by moment, while you lay down or sit in your chosen position.

Keep a Close Eye on Everything

The ability to recognize things as patterns that come and go will emerge due to paying close attention when meditating.

Instead of ignoring or clinging to these ideas, strive to get immersed in their substance.

When immersed in their content, you become distracted from the task.

As you meditate and pay more attention to your surroundings, you will become more linked in the present rather than in your thoughts.

Practice, not Perfection, is Key

The more you practice meditating with observation, the more you’ll notice that these ideas appear and then go.

It’s simply a bunch of thoughts.

You’ve probably noticed that when you’re not in a state of meditation, you’re not conscious of your thoughts.

Meditate with observations

But when you’re in a state of meditation, you may be easily distracted by these ideas.

This is because meditation fundamentally involves observation.

For instance, practising daily for about 5 minutes increases your awareness of mind wandering.

You’ll also learn to return your focus to the present quickly.

Use it more and notice how it calms your day and keeps you more present.

With meditation, you may reach a state where external events and sensations don’t overwhelm you in the present.

Achieving this state requires considerable effort through dedicated practice of mindful meditation.