noticing what’s going on in the game, without getting involved.
Imagine you’re sat on the bank of a river. It can be somewhere you’ve been before, or somewhere you would like to be, real or imaginary. Each time you have a thought, pleasant or unpleasant, place it on a leaf and watch it gently float by. Do not try to speed the river up, or get rid of the thoughts, just notice they are there. If a thought gets stuck, allow the leaf to hang around and pass in its own time. If you notice you’ve been hooked by a thought and dragged away from the exercise, gently bring your attention back to the stream and place that thought on a leaf
– Notice 5 things you can see and 4 things you can hear. Notice that there is a lot going on around you, as well as your thoughts and feelings, and that you are in control of what you do with the information your brain is giving you.