When the Mind Tells Stories: Learning to Witness Your Thoughts
January can feel long and heavy. I will be honest, I am always relieved when it comes to an end. As winter settles in, shorter days and limited sunlight can really affect our mood, motivation, and overall sense of wellbeing.
When we spend more time indoors and less time outside, it is no wonder that our mental state can begin to mirror the longer periods of darkness outside. I have really felt this over the past month. Not being able to get outside for walks as much has i like to.I’m so grateful that the days are now getting longer.
Sunlight plays an important role in supporting our emotional and mental health. During winter, when daylight is scarce, many people feel less energised and more vulnerable to low mood. This is why seasonal affective disorder (SAD) is very real for so many of us.
And when we are not in a good place mentally, things can start to feel heavier. Not just because of the weather, but because of the stories our minds begin to tell us.
The Snake That Wasn’t There: How the Mind Creates Stories
Have you noticed how the smallest thought can quickly turn into something much bigger than it needs to be? One moment becomes a whole movie storyline in the mind. We replay conversations that have not happened yet, imagine how things might go wrong, and lie awake at night worrying about situations that are not even real.
There is an old Indian metaphor that I love, and beautifully explains this habit of the mind.
A man walks into a dimly lit room and sees what he believes is a snake in the corner. His heart races and panic sets in. As he moves closer, he realises it is not a snake at all, but a coiled piece of rope. The fear was real, but the story his mind was telling him was not.
This is what our minds do all the time. We see problems everywhere. At work, in relationships, in difficult conversations, and in our own self doubt. Often, we react or make decisions before we have really seen what is in front of us.
Learning to Witness Through Yoga and Meditation
One of the most valuable things I’ve learned through yoga and meditation is the ability to witness. Witnessing is the practice of stepping back and observing your thoughts, emotions, and sensations in the body without immediately reacting to them.
I often describe it as standing in a doorway and watching a conversation happening in the room ahead. You can see what is going on, but you do not have to step in or get involved.
When you are not caught up in the stories the mind creates, there is space, you take a step back and see things more clearly.
This does not mean your thoughts or emotions are wrong or should be ignored. They are real and valid. But not everything needs an immediate response. This is where a sense of inner calm and clarity begins to develop.
As you practise witnessing, you may notice that this awareness starts to show up in everyday life, not just on the yoga mat or meditation cushion. Over time, you can feel more present and grounded, and less pulled around by everything happening around you.
Gradually, it changes how you relate to yourself, how you respond in relationships, and how you meet your daily challenges.
If you’d like to explore this more, I’ve shared a link to a blog about the role of witnessing.
Through yoga and meditation, you gain insight into your true nature and can navigate life with more ease and wisdom.
How This Shows Up in Everyday Life
This way of relating to the mind is not just for meditation practice. It shows up in small, ordinary moments.
You might notice it when:
- A message or email that normally triggers a strong, immediate reaction.
- You start replaying a conversation in your head, instead of being caught up in your movie, you recognise the same thought pattern appearing.
- Mental chatter that keeps you awake.
- The mind jumps ahead to what might go wrong.
Instead of being immediately swept along, witnessing gives you a pause. A moment to see what is actually happening, rather than what the mind is predicting. Often, that pause is enough to re-assess the situation.
If you would like to explore this more deeply, I have written more on the practice of Witnessing and also it’s role in Yoga and Meditation. you will find the blog links at the bottom of this page.
A Meditation Practice to Try This Week
Meditation is not about stopping thoughts. Thoughts will always arise. The practice is about noticing them and learning not to get tangled up in them.
You might like to try this simple practice:
- Sit comfortably and gently close your eyes.
- Take some time to scan through your body, and notice the different sensations in your body.
- Pay attention to the natural rhythm of your breath. The pauses between your breathing, if your breath is fast or slow, shallow or deep. Spend a few minutes noticing your natural breath.
- Then, bring your attention to the space behind the closed eyes… Watch your thoughts as they come and go, like clouds passing by. There is nothing to fix. Just notice what is happening. Are you getting caught by past events? Or are you worrying about the future?
The more you develop this awareness, the more it naturally carries into daily life, helping you respond to situations with clarity and presence.
Words of Inspiration
“The ocean is never bothered by its own waves” Akong Rinpoche
Suggested Next Steps
If you would like support in developing self-awareness through guided practice, you are warmly invited to join my yoga and meditation classes or explore my weekly newsletter called Balance and Breath. offerings. These practices are there to support you in feeling calmer, more grounded, and better able to meet the demands of everyday life.
If you enjoyed reading this article, you may also like to read…
Mastering Self-Awareness: Witnessing in Yoga and Meditation
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