Written by:

Updated on:

February 3, 2024

We all have negative thoughts from time to time. This is a part of being human. We cannot expect ourselves to always think positively, but what we can do is shift the way we relate to negative or difficult thoughts. In doing so, we can cultivate inner spaciousness and peace of mind.

This negative thoughts meditation script is a practice for helping you or your students cultivate curiosity towards negative thoughts. It can create distance between us and our thoughts, interrupting a stream of negativity. This can enhance our embodiment of peace and wisdom.

Practice this for yourself or with others. May it support us all in experiencing freedom from the thoughts that weigh us down.

  • Practice Time: Approx. 10 minutes
  • Purpose: Peace of Mind
  • May Help With: Mental Spaciousness, Inner Peace
  • Practice Level: Intermediate
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Here’s a Sample of the “A Negative Thoughts Meditation for Peace of Mind” Guided Meditation Script:

No matter how much you try to think positive thoughts
and be optimistic about the future,
unpleasant thoughts will still arise.

You cannot avoid them,
and there is no use in pretending they aren’t present.

Your mindfulness practice can help you
approach these thoughts with curiosity.

As you build an understanding
of your unpleasant thinking patterns,
they will no longer hook you in so strongly.

negative thoughts meditation, A Negative Thoughts Meditation for Peace of Mind

You can learn to allow them to be present
without letting them consume you.

This exercise is a practice in letting thoughts go
so that you are better able to do it when negative thoughts arise.

Close the eyes and tune in to the points of contact in the body.

Feel yourself grounded and stable as you sit.

Breathe deeply, feeling the body supported by the chair or cushion.

Pay attention to the experience in your mind.

Notice any thoughts as they arise,
and try to identify any emotions that go with them.

How to Use the Negative Thoughts Meditation Script

This negative thoughts meditation script can support you and/or your clients. It can show us a different way of relating to our thoughts - a way that creates ease, clarity, and spaciousness. 

Consider these three ways of using this script, either personally or professionally:

  • Record for Your Personal Practice: Make a recording of yourself reciting this script. Play it back to yourself while you practice it. Let it strengthen your ability to witness negative thoughts with mindfulness.
  • Lead This Script During One-to-One Sessions: If you’re working with a student who wants to develop awareness around the thoughts they have, this practice may be supportive for them.
  • Host a Session on ‘Mindfulness of Thoughts’: There are many people looking to develop greater awareness of the types of thoughts they experience. Consider hosting a workshop to delve into this topic with a group.


The purpose of mindfulness is not to get rid of negative thoughts. Rather, it’s about changing the way we relate to our thoughts. May this negative thoughts meditation provide insight on how you can relate to negative thinking in a more spacious and gentle way. 

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]