Mental Mindfulness: Tuning Into Your Thoughts and Feelings

Hey there! Let’s talk about something we all experience but don’t always pay attention to—our thoughts. Thoughts are like the background music of our lives. Sometimes they’re upbeat and happy, but other times they’re a little more intense. What if you could learn to notice your thoughts without letting them run the show? That’s where mental mindfulnesscomes in.

Mental mindfulness is all about being aware of your thoughts, feelings, and emotions without getting stuck in them. It’s like shining a flashlight on what’s happening in your mind and realizing, Oh, that’s just a thought! You don’t have to judge it or hold onto it—you can just let it come and go.

In this guide, we’ll explore how mental mindfulness works, dive into open monitoring and mindfulness of thoughts, and share tips to help you practice it in your everyday life.

What Is Mental Mindfulness?

Mental mindfulness means being aware of your inner world—your thoughts, emotions, and mental patterns—without reacting to them. Think of it like sitting by a river and watching the water flow. The water represents your thoughts, and you’re just sitting on the bank, observing without jumping in.

This practice helps you understand your mind better, manage stress, and stay present in the moment.

Why practice mental mindfulness?

Let’s be real—our minds can feel pretty chaotic sometimes. One moment you’re thinking about what’s for dinner, and the next you’re worrying about a test or replaying an awkward conversation from last week. Practicing mental mindfulness can help you:

1. Reduce stress. Noticing your thoughts without judgment helps you let go of unnecessary worries.
2. Improve focus. By training your mind to stay present, you’ll find it easier to concentrate on what matters.
3. Boost emotional awareness. You’ll start to recognize patterns in your emotions and learn to respond to them in healthier ways.
4. Feel more grounded. Instead of getting swept away by your thoughts, you’ll feel more in control of your mind.

Open Monitoring: Staying Aware of Everything

What Is Open Monitoring?

Open monitoring is a type of mindfulness where you keep your awareness wide open. Instead of focusing on one thing—like your breath—you stay aware of everything happening in the moment.

For example, imagine you’re sitting quietly. With open monitoring, you might notice:

The sound of birds chirping outside.
The feeling of your clothes against your skin.
The thoughts are popping into your mind.

The goal isn’t to latch onto any of these things—it’s to notice them, let them pass, and stay present.

Mindfulness of Thoughts: Observing Your Inner World

What is mindfulness of thoughts?

Mindfulness of thoughts means becoming aware of your thoughts as they happen. Instead of believing every thought that crosses your mind, you learn to see them for what they are—just thoughts.

Here’s a cool way to think about it: your mind is like the sky, and your thoughts are clouds. Some clouds are light and fluffy, while others are dark and stormy. But no matter what kind of clouds appear, the sky remains constant.

When you practice mindfulness of thoughts, you:

Notice when a thought pops up.
Acknowledge it without judgment.
Let it pass, like a cloud drifting across the sky.

How to Practice Mental Mindfulness

1. Start with Your Breath

Breathing is a great way to ground yourself. Try this:

1. Sit comfortably and close your eyes (if you’re comfortable).
2. Take a deep breath in through your nose, counting to four.
3. Hold your breath for four counts.
4. Exhale slowly through your mouth, counting to six.

Repeat this a few times until you feel calm and focused.

2. Notice Your Thoughts

Now, shift your focus to your mind. What thoughts are popping up? Maybe you’re thinking about what you’ll eat for lunch, or maybe you’re replaying a conversation from earlier. Whatever it is, just notice it.

You might say to yourself, I’m thinking about lunch right now or I’m feeling frustrated about that conversation. The key is to observe without judging or trying to change your thoughts.

3. Practice Open Monitoring

Expand your awareness to include everything happening in the moment. Notice the sounds around you, the sensations in your body, and the thoughts in your mind. Imagine you’re watching a movie of your experience—just observing without getting involved