What to Do with Thoughts During Meditation: A Zen Approach to the Wandering Mind

Introduction

You sit in silence, ready to meditate. Within seconds, thoughts flood in: tasks to complete, conversations to revisit, dreams, worries, ideas. Sound familiar?

In Zazen — the heart of Zen meditation — thoughts are not the enemy. They’re not distractions to banish or problems to fix. They are simply part of the human experience.

This article explores what to do with thoughts during meditation, and how the Zen approach offers a gentle, transformative way to relate to the mind.

The Nature of Thought in Zazen

Zazen (seated meditation) is not about stopping thoughts. It’s about changing your relationship with them.

In Zen, thoughts are seen like clouds in the sky — they come and go. The sky (your awareness) remains untouched. Instead of fighting thoughts, we learn to observe without attachment.

“Thoughts are guests. Let them come and go, but don’t serve them tea.”

What to Do with Thoughts: Step-by-Step

1. Notice the Thought
When a thought arises, simply notice: “Ah, thinking.”

2. Don’t Judge
Avoid labeling thoughts as “bad” or “distracting.” This creates tension.

3. Return to the Breath
Gently bring your focus back to your breath, posture, or present sensations.

4. Repeat as Needed
This is the practice. Each return is an act of mindfulness.

The goal is not to stay thought-free. The practice is the return, again and again.

Types of Thoughts and How to Meet Them

Planning – “What will I cook tonight?”
→ Acknowledge it. Let it go. Return.

Remembering – “I should’ve said something different.”
→ Let the memory float. No need to engage.

Judging – “I’m not doing this right.”
→ Gently notice the judgment. Don’t believe it.

Creative insights – “That’s a great idea!”
→ Smile. Breathe. You can write it down later.

Common Misconceptions

Q: Should I try to have a blank mind?
A: No. Thoughts are natural. The aim is awareness, not absence.

Q: Does thinking mean I’m doing it wrong?
A: Not at all. If you notice you’re thinking, you’re practicing.

Q: What if the same thought keeps coming back?
A: That’s okay. Each return builds strength and clarity.

Tips for Working with Thoughts in Meditation

• Label gently: “thinking,” “planning,” “judging”
• Use your breath as a home base
• Smile inwardly when you notice wandering
• Be patient. The mind has momentum.

Conclusion: Thoughts as Teachers

Thoughts during meditation are not problems to solve. They are opportunities to practice presence.

Each time you notice a thought and return to now, you’re deepening your capacity for awareness, acceptance, and calm.

So the next time you sit and the mind wanders, don’t worry. You’re not failing. You’re meditating.

Notice. Return. Breathe. That’s the path.