In the fourth foundation of Right Mindfulness, we watch the object of our thoughts. I know this sounds confusing, because in the third foundation we watch our thoughts. What’s the difference?

The fourth foundation is contemplation of phenomena. Phenomena means both our thoughts, and the things we’re thinking about. But since the third foundation focuses on the mental formations of our thoughts, this one aims to make us aware of the object of those thoughts. So, if you sat down to meditate today, and your mind kept wandering to your to-do list, that’s your object. If you couldn’t stop thinking of cookies, then cookies would be it. Basically, we’re minding what in the external world carries our attention.

Another way of putting this is: where are you placing your attention? When you’re angry, where do you put your anger? On a person? A situation? When you’re walking down the street, where is your focus? Do you see the people walking past you, or the tree nearby, or the color of whatever is directly in front of you?

Your mental formations are about time: past, present, and future. Are you staying in the here and now? The object of your thoughts is about location: where in the external world are you placing your attention? When you track them, you may notice patterns. You might see that your mind travels to the same destinations regularly. Is that where you want them to go? If not, can you try to forge a different path by shifting your attention?

The traditional Buddhist teachings on this step become very intricate- five hindrances, five aggregates, seven factors of enlightenment. For us, for now, it helps just to recognize that our thoughts are one thing and the object of our thoughts is another. If we want to become truly mindful, we realize both of them fall short of reflecting the true reality behind and within it.

This week, follow your thoughts. Notice where they land, and where you’re placing your attention. If you don’t love the results, shift your attention in a new direction.

This post belongs to my series on practicing the Eightfold Path. Read all my posts on Right Mindfulness here.