Observing thoughts (rather than participating in them) is easier said than done. It takes consistent practice. Just as we would never jump on a surfboard for the first time in 10-foot surf, we don’t want to start with our most triggering, anxious thoughts. Instead, begin first with low-intensity mind chatter.

Take 5 minutes each day when you are relatively calm and see what comes up in your mind. Don’t attempt to force or control the thoughts. Just watch what appears.

During this exercise, you’ll get entangled and lost in your thoughts, then “wake up” realizing you’ve been thinking about XYZ for the last minute. It’s the equivalent of your mind going to the gym. Each “wake up” is a rep and the more consistent we put in our reps, the better prepared our mind is for the more intense times.