A Practice for Meeting Thoughts

Here’s a simple reflective exercise inspired by Tara Brach’s (tarabrach.com) teaching that Our thoughts are real, but not necessarily true.

Pause and Notice - When a strong thought arises I’m a failure or They don’t like me pause … then name it This is a thought.

Name the Feeling - Ask yourself What feeling is this thought carrying? Often it’s fear, shame or longing. Naming the feeling helps loosen its grip.

Investigate with Kindness - Gently ask yourself Is this thought actually true in this moment? Occasionally the answer is yes, but usually it’s partial, exaggerated, or rooted in old conditioning. * If you find that you are always deciding the thought is true then please skip this step for now as it’s not helpful for where you are in your process *

Come Back to Presence - Shift attention to something immediate and grounding, such as your breath, the sensation of your feet on the floor, or the soundscape around you. This reminds your nervous system that you are here, not trapped in that story.

Offer Yourself Compassion- What does this part of me need right now? Usually the answer is something like reassurance, acceptance, forgiveness, rest. Feel the softening in your body.