Observing your mind and thoughts is an essential first step in many mindfulness practices, and it's great that you have already started doing that. However, it's understandable that you may feel like there's something missing or that you're not making progress beyond mere observation. Here are some suggestions to deepen your practice and make the most out of it:
Non-judgmental awareness: As you observe your thoughts, try to adopt a non-judgmental attitude. Don't label your thoughts as good or bad, right or wrong. Instead, just acknowledge them as passing mental events without getting entangled in them.
Letting go: Once you've observed a thought, practice letting it go. Don't hold onto it or follow it down a rabbit hole. Imagine your thoughts as clouds passing by in the sky; let them drift away without attachment.
Return to the present moment: Whenever you notice your mind wandering away from your observation practice, gently guide your focus back to the present moment. You can use your breath or any other anchor to ground yourself.
Notice patterns: Over time, you may start to notice patterns or recurring themes in your thoughts. This insight can be valuable for self-discovery and personal growth. Observe these patterns without judgment.
Explore the nature of thoughts: Reflect on the impermanence of thoughts and how they come and go. Consider that thoughts are not facts; they are mental constructs that may or may not reflect reality.
Practicing gratitude: Alongside observing your thoughts, you can incorporate gratitude practice. After observing your thoughts, take a moment to appreciate the positive aspects of your life and the things you are thankful for.
Mindfulness in daily life: Extend your mindfulness practice beyond formal observation sessions. Bring mindful awareness to your daily activities, such as eating, walking, or brushing your teeth. Engaging with your senses can help anchor you in the present moment.
Meditation techniques: Explore different meditation techniques that can complement your observation practice, such as loving-kindness meditation, body scan meditation, or mindfulness of emotions.
Mindfulness courses or retreats: Consider joining a mindfulness course or attending a mindfulness retreat led by experienced instructors. These experiences can provide guidance, support, and deepen your understanding of mindfulness.
Be patient and kind to yourself: Mindfulness is a journey, and it takes time to see significant changes. Avoid putting pressure on yourself or expecting instant results. Treat yourself with kindness and compassion throughout the process.
Remember that the goal of mindfulness is not to eliminate all thoughts but to develop a healthier relationship with them. It's about cultivating awareness and presence in the here and now. With consistent practice and an open attitude, you may find that your observation practice evolves and becomes more enriching over time.