as anything other than a literal reflection of your reality When a thought enters you take it seriously You feel it you worry about it and perhaps even begin to plan based on it Accepting thoughts at face value leads to fusing your identity with whatever thinking in a particular moment There should be a space between you the observer you and the thoughts your mind drops on you not your thoughts the leader the conductor the one who oversees and thought stream BECOME AN OBSERVER Observing your thoughts and feelings is similar to standing on a high rock to watch the sea and reflect on its many changes You notice the ocean waves turbulent at times peaceful at others and often somewhere in the middle From the safety of your rock easy to label what observing You do not experience yourself as the changes You are the one noticing the changes Even in a hurricane the sea eventually becomes calm again Observe yourself Recognize that even though your brain might be spinning with various scenarios it will eventually return to a more peaceful pattern And a peaceful brain will inevitably become unsettled again The feelings or thoughts that dominate