Learning to observe my mind and not acting on my thoughts has been a valuable skill that is taking a lot of practice but is starting to become part of my daily routine. Here are some techniques I have been using to get me through each day when the cravings in my mind start to appear, or my mind is working in overdrive in overthinking mode.
Mindfulness Meditation: This practice teaches you to focus your attention on the present moment without judgment. By observing your breath or bodily sensations, you can train yourself to become aware of your thoughts without getting caught up in them. There are loads of good videos on YouTube for mindfulness.
The Observing Self: Imagine yourself as separate from your thoughts. You are the witness, not the thinker. As thoughts arise, acknowledge them, and let them pass by like clouds in the sky.
Labelling: When a thought pops up, simply label it for what it is. “There’s that critical thought again,” or “Feeling anxious right now.” Labelling creates a space between you and the thought.
Non-judgment: Don’t judge your thoughts as good or bad. They are just mental events. Observe them with curiosity and acceptance.
Taking a Breath: When you feel a strong urge to react to a thought, take a deep breath. This short pause can create space for a more considered response.
Journaling: Writing down your thoughts can help you see them more objectively and identify patterns.
Talking to someone, or your higher power: When a thought is shared with someone and said out loud it is then easier to identify the mentality of the idea, and this removes its power.
In the whirlwind of the mind, a storm of thought takes flight,
A constant chatter, day and night.
But pause, dear friend, a skill to claim,
Observe the tempest, not the flame.
Mindfulness, a gentle art,
To feel your breath, a calming start.
The rise and fall, a steady beat,
Anchors you present, calm and complete.
The witness be, the watcher keen,
Detach from thoughts, a flowing stream.
Like clouds that drift across the sky,
Let worries pass, don't ask them why.
When judgment whispers, sharp and cold,
Label it simply, "Anxious" or "Bold."
A space is built, a mindful gap,
Between the thought and the mental trap.
Breathe, a deep inhale, a slow release,
This pause allows for thoughtful peace.
A measured pace, a centred core,
Before reaction slams the door.
Pen meets paper, thoughts unbound,
Patterns emerge, on solid ground.
The written word, a mirror true,
Reflects the self, me and you.
Practice, patience, like a seed takes root,
This mindful journey bears sweet fruit.
Thoughts observed, with gentle grace,
Lead to a calmer, wiser space.
