watch your thoughts... do not attach yourself to them... just watch them come and go... without judgement... do not say i do not want that thought or get frustrated at the thoughts continuing... just watch...

then instead of paying attention to what the thoughts are saying,,, watch the movements of the thoughts... pay attention to their rhythms,,, there patterns,,, the space in between the thoughts...

then without effort look behind the thoughts... at the space that is without thought and yet is all thought...

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imagine an empty page... watch the thoughts appear and then dissappear on the page,,, as though the page carries the thoughts...

then instead of focussing on the words focus on the page...

finally allow the page to naturally dissapear...