A Practice for Meeting Thoughts

Here’s a simple reflective exercise inspired by Tara Brach’s 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”), first pause, then name it “This is a thought”.

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

Check for Truth - 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.

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