Observing Your Thoughts

🌿 1. Setup (2 min) • Sit comfortably • Back straight, shoulders relaxed • Eyes closed 👉 Intention: "I will observe, without intervening." ⸻ 🌬️ 2. Breathing Anchor (3 min) • Breathe in gently • Breathe out slowly 👉 Focus your attention on your breath This is your anchor point ⚓ Every time you get lost... you come back here ⸻ 👁️ 3. Observing Thoughts (5–7 min) Now, let your mind wander freely Thoughts will appear: • memories • stress • ideas • internal dialogues 👉 Your role: Watch. Do not analyze Do not judge Do not follow 💡 Imagine: 👉 Your thoughts = clouds ☁️ 👉 You = the sky Clouds pass by... the sky remains ⸻ 🏷️ 4. Light Labeling (optional) To help you not hold on: 👉 Give a quick label: • "thought" • "memory" • "worry" Then let it pass 👉 As if you were stamping a file without opening it 📂 ⸻ 🌊 5. Letting Go (2–3 min) When a thought carries you away: 👉 You notice it 👉 You return to your breath Without telling yourself "I failed" 💡 The real training = coming back ⸻ 🌿 6. Integration (1 min) Breathe calmly 👉 Feel: • more distance • less grip from your thoughts Repeat: "I am not my thoughts." ⸻ ⚡ Express Version (1 min) 👉 Close your eyes 👉 Observe a thought Then say: "It's just a thought."