The Spiritual Perspective The secret to a quiet(er) mind in meditation
Jan 12, 2026
Many people struggle with meditation due to the relentless chatter of the 'monkey mind.' This discussion explores why trying to silence thoughts can backfire, as revealed in a study by Dr. Wegner. Instead of resisting, listeners learn to welcome thoughts as allies and depersonalize them to reduce their impact. A relaxed posture is key to enjoying meditation without discomfort. Ultimately, adopting a non-reactive approach to thoughts not only enhances meditation but also fosters a calmer daily life.
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White Polar Bear Experiment Story
- Light Watkins describes the White Polar Bear experiment where students tapped a button while trying to think of white polar bears.
- The setup showed how suppressing or forcing a thought changes how often it appears.
Resisting Thoughts Amplifies Them
- Trying to resist a thought makes that thought louder and more persistent due to the 'white polar bear' effect.
- This explains why suppressing thoughts in meditation often increases mental chatter instead of quieting it.
Treat Thoughts As Allies
- Reframe your relationship with your mind and treat thoughts as allies rather than enemies during meditation.
- Celebrate or accept thoughts to depersonalize them and reduce their power so they naturally fade.
