I’ve been leading an Intro to Mindfulness session in my home this last month, and our recent session on Mindfulness of Thoughts really hit home for the folks in my class. I wanted to share some quick tips I shared with them in case some of it resonates with you.

Quotes and tips:

• Say YES to what's here - "What we resist will persist"

• The body doesn't know the difference between imagined and real

• The "I" in Tara Brach’s RAIN (Recognize, Allow, Investigate, Nurture) can be a gentle investigation of what it's like to experience the thought. How can you see and really hear yourself? Isn’t that what we all are looking for anyway.

• What’s the EXACT opposite of what you’re saying. Write it down. Is it possible that’s true? It often is for me!

• Safety is the opposite of fear; self-compassion and acceptance create safety (you can give this to yourself in any moment)

• "The story I'm telling myself is...." "The story I'm making up is ..." (thank you thank you, Brene Brown!!)

• What you put your attention on, grows > if you tell a story, make it a good  story!

• Tell yourself "thinking" or "consent" as the the thoughts pass by. Allow yourself to see ALL the colors of the rainbow, not just one. :) This is the very first piece of advice I got about the healing powers of meditation from a Buddhist monk who lost his life savings to Bernie Madoff on Wall Street.

• Imagine your thoughts are like birds in the sky, leaves flowing downstream or words on a computer screen or cars on the highway (see the classic headspace video for an example!)

• Thank your mind for it's concern "Thank you, I got it!"

• All the ages you''ve ever been are inside of you trying to get your attention (acknowledge them or they will get louder)

• What's the 2% thought? What's the 2% value/utility of this thought? Let’s get discerning and you will be set free! :)