Written by:

Updated on:

January 6, 2024

Studies suggest that the average person has about 60,000 thoughts per day. Most of these thoughts go unnoticed. However, through mindfulness meditation, we can deepen our awareness of the thought streams flowing through us.

This thought meditation script is a guided practice for enhancing thought awareness. It can help us witness our thoughts from a place of detachment and non-judgment. In bringing awareness to our thoughts, we disidentify from the stories they tell, and in so doing, we may experience the inner peace beneath them.

You can use this mindfulness of thoughts script to enhance your own thought awareness or to guide others. Practice with patience and curiosity, letting thoughts come and go without judgment.

  • Practice Time: Approx. 10 minutes
  • Purpose: Increasing thought awareness
  • May Help With: Stillness, Reduced Stress, Inner Peace
  • Practice Level: Intermediate-Advanced
thought meditation, A Thought Meditation Script

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Here’s a Sample of the “A Thought Meditation Script” Guided Meditation Script:

Unhooking from Thoughts

Thoughts are part of everyone’s human experience.

You don’t need to push them away in order to practice—

learning to bring your mind back from its thoughts is the practice.

But how do you let go of the thoughts once they’ve pulled you in?

This exercise offers one way to “unhook” yourself from those thoughts and simply let them be.

Without pushing the thoughts away or denying their presence, you can be aware of the thinking mind while remaining unattached.

Settle into a seated posture and close the eyes.

Notice the energy in the mind and body.

As you come into a period of mindfulness practice, you may notice the energy of your day resting in the mind and body.

The mind may be active, the body may feel worked up, or you might notice a bit of lingering anxiety.

thought meditation, A Thought Meditation Script

Think of a shaken snow globe, with all that energy swirling around.

As you rest, the little snowflakes fall gently to the ground.

Think of yourself as a snow globe, and every snowflake as a thought.

In this way, watch as each and every snowflake falls to the ground.

Do not force yourself to calm down; let it happen slowly and organically.

After a minute or so, bring your attention to the breath in the body.

Choose one spot where the breath is felt easily.

It may be the center of the chest, the abdomen, the shoulders, or the nostrils.

Observe the physical sensation of the body breathing.

thought meditation, A Thought Meditation Script

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

How to Use the Thought Meditation Script

Whether you’re looking for meditation ideas for groups, individuals, or yourself, this mindfulness of thoughts script can support you. If you’re using it in your own practice, you might:

  • Read through the meditation and use it as inspiration for self-guided practice.
  • Record yourself reading the script and then practice using the recording.

If you want to guide others through this script (whether individuals or groups), you might:

  • Lead this practice during a live session or retreat.
  • Host a workshop on ‘How to Work With Thoughts’, using this thought meditation script as a foundational practice.
  • Record this group to share with others via your social media accounts, website, or newsletter.

Note that this practice is best suited for people who already have some experience with meditation.


We can all get carried away in streams of thought. Sometimes, these thought streams stir up stress or anxiety. By increasing awareness of our thoughts, we learn how to disidentify from them. With consistent practice, we begin to taste the peace and stillness that rests beneath them. May this thought meditation script support you on your path to inner peace.

About the author 

Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]

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