In short: in the Relaxation of Thoughts discourse (MN 20) the Buddha gives five methods, to be tried in order, for unwholesome thoughts. (1) Replace the thought with a wholesome one. (2) Look at its danger. (3) Pay no attention to it. (4) Relax the thought-process. (5) Restrain the mind firmly, as a last resort.
The five methods
- Replace: turn to something wholesome, like a carpenter knocking out a coarse peg with a fine one. Try metta or gratitude.
- Examine the danger: see where the thought leads, until you feel disgust at it.
- Do not pay attention: look away, like someone closing their eyes to avoid a sight.
- Relax the thought-process: look at how the thought formed and let the chain slow, like walking more slowly until standing, sitting, then lying down.
- Restrain: with teeth clenched and tongue against the palate, subdue the mind with the mind.
Using them today
Combine with daily sitting. See how to stop thinking, teachings for overthinking, the five hindrances and restless during meditation.
This is general information, not medical advice. If thoughts are overwhelming, please speak to a doctor or therapist.
Questions people ask
What did the Buddha teach about negative thoughts?
In the Relaxation of Thoughts discourse (MN 20) he offers five methods, to be used in turn when unwholesome thoughts about desire, hate or delusion arise.
Should I suppress negative thoughts?
The fifth method, forceful restraint, is a last resort. The Buddha suggests first replacing thoughts, examining their danger, not paying attention to them and relaxing their source.
Can these methods help anxiety?
They are mental training tools, not treatment. If anxiety is overwhelming, speak to a doctor or therapist as well.