Calling Out Your Negative Thoughts and Emotions
Observing your negative thoughts and emotions is the first step to stop overthinking and free your mind.
Many people get confused about what it really means to observe their thoughts, and I completely understand. It was confusing for me too when I first started. It is one of those practices that feels so simple that it almost seems hard to grasp.
In the beginning of my inner freedom journey, I discovered a simple process that helped me detach from my thoughts. This practice became the foundation for everything that followed.
At this stage of your journey, the goal is not to completely stop negative thinking. The goal is to disidentify from your thoughts. When you are no longer identified with them, you stop feeding them.
The key mechanism is simple. The instant you realize that you are having a thought or an emotion, you free yourself from it.
When you are lost in negative thoughts or emotions, they possess you. The fear, the worry, the story in your head, they take over your state of consciousness. But the moment you realize, “I am having this thought or this emotion about that thing,” the identification is broken. You create space between you and what is happening in your mind.
That single moment of realization begins to loosen the grip.
You start to recognize that your negative thoughts and emotions are not you. They are simply movements within your field of awareness. When you remember that, you return to your natural state of presence.
Becoming the Space
The more often you practice this, the more you begin to experience a natural sense of peace. You start to build an inner spaciousness, a clear awareness that contains your thoughts and emotions.
You become the space itself.
You are no longer swept away by every mental or emotional storm. You become the sky that contains the clouds, not the clouds themselves.
For now, your only task is to notice and call out your thoughts and emotions as they arise. Do not try to push them away or change them. Just let them be, and recognize them for what they are. The moment you recognize them, their energy begins to dissolve because you are no longer feeding them through identification.
You are no longer the sky that thinks it is the cloud. You are the vast sky that allows all clouds to come and go.
How to Practice
When you wake up in the morning or at any point during your day, practice noticing and naming your thoughts and emotions.
If your mind is racing, simply call it out:
“I am having this thought.”
“I am having a stressful thought.”
“I am having this emotional reaction right now.”
That is all it takes. The moment you acknowledge what is happening, you create a subtle distance between you and your thoughts. You are no longer fully immersed in them. You are observing them from the space of awareness.
Keep doing this throughout the day.
If you find yourself thinking about your relationships, notice it:
“I am having this thought about my relationship.”
“I am feeling heartbroken.”
“I am feeling worried.”
Whatever it is, just call it out.
This simple act is far better than unconsciously feeding the cycle of overthinking. By practicing awareness, you are cultivating space, and that space is where inner freedom begins.
The Awakening of the Observer
With time, you will find that you naturally begin to rest in this space of awareness. Thoughts and emotions will still come and go, but they will no longer dominate you. They will flow in and out of your consciousness without resistance.
This is the awakening of the observer. The realization of the I Am. The watcher. The stillness behind all experience.
This practice is especially powerful for those who are just beginning their journey of inner freedom. It is the first step in awakening to your true nature.
When I first began, I struggled deeply with my thoughts and fears. Practicing this brought me immense relief. It gave me space when my mind felt chaotic. And over time, I was able to dive into deeper techniques of presence that helped me anchor into the lasting peace I experience today.
So try this out and see how it feels for you.
If you want to go deeper into quieting your mind and mastering your energy, check out my book and online courses below:
