Words in the Sand
Set a timer for 10 minutes. Then, close your eyes. Imagine a vast desert with lots of sand. You can see the dunes expanding all across the horizon. Calm your mind, and try to become aware of your thoughts. What are you thinking about the most today? Are your thoughts neutral? Are they negative? Without judgment just notice what your mind is thinking about. Then, try to imagine your thoughts written across the sand. Imagine how the wind is blowing off the words and as that happens you let the thoughts go. Thought by thought, you can notice how your mind becomes calmer and more clear. You witness that your thoughts are just products of the mind that don't necessarily have to have a power over you.
Example: You might be thinking about a conversation you had earlier and think to yourself, “why did I say something so stupid!”
As soon as this negative thought enters your mind, take a step back and think:
“I’m noticing a thought that what I said was stupid.”
Take another step back and think to yourself:
“I’m noticing I’m just having a thought that what I said was stupid.”
Take another step back and think:
“I notice I’m having just another thought about being stupid.”
Then, take an even further step back by thinking to yourself:
“I’m noticing I’m having just another judgment about myself. This judgment is not a fact”
Since this thought may hold a worrying or self-judging quality more than it stimulates change, you might benefit from "erasing" it with the wind. So, imagine how the last sentence above (“I’m noticing I’m having just another judgment about myself. This judgment is not a fact”) is written in the sand, and as you exhale you can see the wind blowing the letters. Then you notice that the sand is smooth again.
Continue this with the next thought that comes to your mind.
Fish in the Ocean
Set a timer for 10 minutes and close your eyes. Imagine a beautiful ocean floor. You can see the sun rays protruding through the water and gently extending to the ocean floor. It is a serene and peaceful environment. You notice how the water is crystal clear and there are some friendly fish around you. Slowly start becoming aware of your thoughts. Try to be in tune with what your mind is thinking. What are you thinking about today? Is it your everyday activities? Is there perhaps a bigger problem that's troubling you these days? Be aware of your thoughts. Then, imagine how the first fish is dragging away your first thought.
If you are worrying about your health, then maybe the fish is dragging away that exact word. See how the fish calmly swims away leaving you with the beautiful ocean floor again. Keep doing this with all of your other thoughts. How do you feel at the end of this exercise?
Example: Perhaps today you are mostly worrying about the lack of energy that you often feel. Put a name on that thought and imagine how it is going away just as the fish swims away. Then keep on doing this with your next thoughts. Notice how you feel at the end of the exercise.
For a step-by-step example of noticing and defusing your thoughts, please see the “Words in the Sand” exercise above.
Clouds in the Sky
Set your timer for 10 minutes and prepare by closing your eyes. Imagine a windy sky where you can see all the clouds passing by. Imagine the blue color, how fresh the sky looks. Take a deep breath and bring your attention to your thinking mind. Try to notice your thoughts. Without judging or analyzing them, imagine your thoughts written on the clouds. One thought for every cloud. You can summarize your thought with one or a couple of words. Then imagine how the windy sky makes the cloud go away. Your thought slowly leaves the sky. Keep being aware of the thoughts in your mind. Continue to imagine that every other thought on is written on a cloud that is floating away in the sky. Notice how you feel at the end of the exercise. Do you feel any different?
Example: Maybe the first cloud is going to have the phrase "did I lock the door?" written on it. You might be worried about whether you locked your door this morning. Imagine how the clouds carry away these thoughts. Continue this with the next thought that comes to your mind. Notice how you feel at the end of the exercise.
For a step-by-step example of noticing and defusing your thoughts, please see the “Words in the Sand” exercise above.