OBSERVE YOUR THOUGHTS
As waves, coming and going.
Not suppressing thoughts.
Not judging thoughts.
Acknowledging their presence.
Not keeping thoughts around.
Not analyzing thoughts.
Practicing willingness.
Stepping back and observing thoughts as they run in and out of your mind.
2. ADOPT A CURIOUS MIND.
Ask, “Where do my thoughts come from?” Watch and see.
Notice that every thought that comes also goes out of your mind.
Observe but do not evaluate your thoughts. Let go of judgments.
3. REMEMBER: YOU ARE NOT YOUR THOUGHTS.
Do not necessarily act on thoughts.
Remember times when you have had very different thoughts.
Remind yourself that catastrophic thinking is “emotion mind.”
Remember how you think when you are not feeling such intense suffering and pain.
4. DON’T BLOCK OR SUPPRESS THOUGHTS.
Ask, “What sensations are these thoughts trying to avoid?” Turn your mind to the sensation. Then come back to the thought. Repeat several times.
Step back; allow your thoughts to come and go as you observe your breath.
Play with your thoughts: Repeat them out loud over and over as fast as you can. Sing them. Imagine the thoughts as the words of a clown, as recordings getting all tangled up; as cute animals you can cuddle up to; as bright colors running through your mind; as only sounds.
Try loving your thoughts.