1. Just watch them come in and leave, without feeling that you have to follow them.
2. View your thought as a mental event rather than a fact. It may be true that this event often occurs with other feelings. It is tempting to think of it as being true. But it is still up to you to decide whether it is true and how you want to deal with it.
3. Write your thoughts down on paper. This lets you see them in a way that is less emotional and
overwhelming. Also, the pause between having the thought and writing it down can give you a moment to
reflect on its meaning.
4. Ask yourself the following questions:
-Did this thought just pop into my head automatically?
-Does it fit with the facts of the situation?
-Is there something about it that I can question?
-How would I have thought about it at another time, in another mood?
-Are there alternatives?
5. For particularly difficult thoughts, it may help to take another look at them intentionally, in a balanced, open state of mind, as part of your sitting practice: Let your “wise mind” give its perspective.
From Segal, Williams, Teasdale (2002) based in part on Fennell, in Hawton et al. 1989.
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