When the mind keeps returning to the same thoughts, trying to force them away can make them louder. Instead, practice knowing the thinking mind.
Minute 1: Feel the Body
Notice your feet, hands, shoulders, and face. Relax what you can without forcing.
Minutes 2–3: Follow One Breath
Feel the beginning, middle, and end of each breath. When thought takes you away, return.
Minute 4: Label Thinking
When a thought repeats, silently say “thinking.” You do not need to solve it during this practice.
Minute 5: Choose the Next Step
Ask whether the thought requires action now. If yes, write the action down. If not, return to the present.
The Goal Is Not an Empty Mind
The practice is learning that thoughts can appear without automatically controlling your behavior.
