This Dharma talk was given on February 9, 2025.
The Nature of Thoughts in Buddhist Teachings (with Some Neuroscientific Perspective)
- Thoughts arise like waves in the ocean—coming and going, forming and dissolving, yet never defining the ocean itself.
- Buddhist teachings recognize that thoughts are impermanent, insubstantial, and not who we truly are.
- What makes a thought feel real? The attention we bring to it and our belief that it holds a solid truth about reality—for example:
- “This is good.”
- “This is bad.”
- “I am great.”
- “I am awful.”
- “I am never good enough.”
- Neuroscience supports the Buddhist view about the nature of thoughts:
- Thoughts are neural firings in the brain, patterns of electrochemical activity that come and go, shaped by causes and conditions, habit, memory, and external stimuli.
- We see in the Nibbāna Sutta that thoughts arising in the mind are conditioned—born—and will cease. The space in the mind surrounding thoughts is unborn, uncreated, unformed, and unconditioned. Ajahn Sumedho refers to this space as the sound of silence, the nature of silence.
- Every time our mind attaches to a thought or identifies with it as “I, me, mine,” the energy of greed (wanting), hatred (pushing away), and delusion (a solid sense of self) increases, creating stress and suffering.
- However, when mindfulness is present, Ajahn Sumedho explains, we begin to:
- See things as they are in the moment (this are the proliferations of thoughts in my mind right now, this is the feeling in my body, anger is here, fear…)
- Dissolve attachment to thought.
- Release stress in the body and mind.
- Free ourselves from suffering caused by our conditioned mind.
Neuroscientific research shows that:
- The practice of letting go with mindfulness present activates the prefrontal cortex (the brain’s center for awareness and self-regulation), strengthening the power of conscious awareness.
- Labeling thoughts has been shown to reduce activity in the amygdala, the brain’s region responsible for emotional reactivity, especially fear and anxiety.
Personal Example: Thoughts Are Not Reality
While guiding a meditation, I noticed a building stress in my body.
I became aware of an anxious thought: “Am I using the right words? The right English”
With my friend Mindfulness present, after noticing the thoughts, I softened around it, around the stress I felt in the body, and observed how it is dissolving.
- With gentle awareness, I recognized:
- The conditionality of these thoughts.
- Their ephemeral nature.
- The stress they created. This present awareness freed my mind from the grip of these thoughts and allowed me to be fully present with my students.
Neuroscientific Insight into this practice observes that:
- Regular mindfulness practice strengthens neural pathways associated with self-awareness and emotional regulation.
- This practice helps regulate our respond to thoughts with more clarity rather than reactivity.
Three Ways to Work with Thoughts in Meditation (Backed by Science)
1. Label the Thought
- When a thought arises, gently note it:
- “Thinking” for general thoughts.
- “Worrying” for anxious thoughts.
- “Planning” for future-related thoughts.
Why It Works (Brain Science):
- Research on affect labeling shows that naming an emotion or thought reduces in the amygdala (the brain’s emotional center) reactivity related to those thoughts and emotion.
- This increases prefrontal cortex engagement, which helps regulate emotions and reduces overidentification with thoughts.
- In essence, naming a thought weakens its power over us.
2. Return to the Present
- After noting the thought, gently shift your attention back to your chosen meditation object:
- The breath.
- The sensations in your body.
- The sounds around you.
Why It Works (Brain Science):
- Bringing attention to sensory experience activates the somatosensory cortex, which processes physical sensations.
- This shift reduces rumination and interrupts habitual thinking patterns.
- Returning to the present moment strengthens attentional control networks, improving focus and reducing stress.
3. Investigate with Curiosity
- If a thought keeps returning, explore it with kindness:
- Is this thought absolutely true?
- Is it helpful?
Why It Works (Brain Science):
- Cognitive-behavioral research shows that questioning thoughts reduces cognitive fusion, meaning we become less entangled in our mental stories.
- Observing thoughts with curiosity instead of identifying with them strengthens neural pathways that promote greater mental flexibility and resilience.
Final Reflection
- Through practice, we begin to see:
- Thoughts come and go, like clouds in the sky.
- They arise due to causes and conditions—internally and externally.
- Grasping at them creates stress and suffering.
- Thoughts are not who we are—they are mental formations arising out of momentary causes and conditions.
Scientific Research Confirms What Buddhism Has Taught for Centuries:
- Thoughts are reactive neural events, not ultimate truths.
- We can change our relationship with thoughts through awareness, curiosity, and compassion.
- With practice, this wisdom brings freedom, allowing us to rest in the vast sky of awareness.
May we all meet our thoughts with clarity and kindness, knowing:
“Ah, just a thought.”
Conversation with the Sangha (Following the Dharma Talk)
Some Leading Questions for Discussion:
- Can we predict or decide what our next thought will be?
- Can we control our thoughts? Can we eliminate thoughts from the mind?
- Do thoughts define us? Are we, our thoughts?
- Can we see the relationship between attachment to a thought and suffering?