Neti Neti is one of the oldest and simplest meditative practices coming from the Upanishads, yet many people only discover it today through Reddit threads, YouTube teachers, or TikTok.
The phrase “Neti Neti” comes from Sanskrit and translates to “not this, not that.” The words may look repetitive or overly simple, but that simplicity is intentional. The whole practice is about peeling away everything you automatically identify with.
Most of us move through the day believing we are our thoughts, emotions, habits, or worries. Neti Neti meditation reminds you that a thought can show up without defining you. It’s a direct method for stepping out of mental stories instead of getting pulled into them.
What Neti Neti Actually Means
When you practice Neti Neti, you’re not fighting your thoughts or trying to replace them with positive ones. You’re not analyzing childhood wounds or trying to force a spiritual experience. You’re simply recognizing that whatever shows up in your mind is not the core of who you are.
A thought appears -> “Not this.”
A feeling rises -> “Not this.”
A memory surfaces -> “Not this.”
A fear tightens your chest -> “Not this.”
You are noticing everything, but not merging with it.
Neti Neti doesn’t try to “fix” the mind. It steps around it. That’s why people say it brings them into the witness state, the part of you that stays steady while thoughts and emotions move through.
Let’s say a thought shows up: “I’m not enough. I am ugly.” You pause, notice it, and respond internally with: “Neti Neti.” Not this. Then you return to your breath. You’re not arguing with the thought. You’re not trying to replace it. You’re simply not claiming it as you.
How to Practice Neti Neti Meditation
You don’t need candles, specific postures, or long rituals. Neti Neti works best when it’s simple.
- Sit or lie down comfortably. No tension, no forced posture.
- Let your breathing settle. You don’t need to count your breaths. Just breathe.
- When a thought shows up, acknowledge it. Instead of fighting it, mentally say: “Neti Neti”, not this.
- When an emotion surfaces, do the same. “Neti Neti.” Not rejection, not suppression, just recognition without attachment.
- Return to your breath. Don’t wait for silence. It will come when it’s ready.
The practice isn’t about emptying your mind. It’s about not claiming every mental event as “me.” Over time, this loosens the grip of anxiety, overthinking, and emotional reactivity.
What Neti Neti Is Not
Neti Neti is often misunderstood, so here’s what it isn’t:
- It’s not dissociation. You’re fully present, just not tangled in your thoughts.
- It’s not denial. You’re acknowledging everything. You’re simply not owning it as your identity.
- It’s not about reaching a trance or chasing bliss. Bliss can show up, but it isn’t the goal.
- It’s not a rigid religious ritual. It works with any belief system because the method is psychological, not dogmatic.
Neti Neti is subtractive, not additive. You’re removing false layers, not adding anything new.
How It Helps With Anxiety and Overthinking
One thing people struggle with is knowing whether a feeling is real guidance or just mental noise. Neti Neti doesn’t make you sort that out in the middle of meditation. It focuses on something simpler: if your mind starts spiraling, you don’t have to merge with it.
You can acknowledge the anxiety, see it for what it is, and let it pass without building a whole story around it. When the mind settles, whatever needs your attention becomes clearer on its own.
Neti Neti helps you stay present enough to notice what’s happening without getting swept up in the panic.
What to Expect Over Time
In the beginning, the practice can feel repetitive, and you might question whether you’re doing it right. That’s part of the process. Neti Neti works a bit like training wheels, simple at first, but eventually it creates a noticeable shift in how you respond to your inner world.
With time, thoughts don’t hit as hard, emotions move through faster, and old patterns start to loosen. Stillness stops feeling foreign. You also stop digging for explanations behind every feeling, because you’re no longer treating every sensation as a crisis.
The goal isn’t to drift through life detached from everything. It’s to realize you don’t have to get swept under by every thought or emotion that shows up.
Why Neti Neti Has Survived for Thousands of Years
Many meditations focus on adding something: mantras, affirmations, visualizations. Neti Neti is the opposite. It clears the mental clutter instead of stacking more on top.
This is why ancient teachers used it for self-inquiry.
This is why modern meditators still rely on it.
And this is why even a beginner can feel a shift after a few sessions.
Neti Neti brings you back to the part of yourself that remains steady while everything else changes.
