An exercise to better deal with overthinking and difficult thoughts

The following exercise is a visualization technique proposed within Acceptance and Commitment Therapy (Hayes et al.,1999) as a practice for detaching from our thoughts. By observing our thoughts as passing mental events, allowing them to come and go naturally, we gain a sense of spaciousness and perspective, recognizing that thoughts and feelings are temporary phenomena and that dwelling on them is what makes us fall into a dark hole.

You can put it into practice anywhere, anytime to train a new way of looking at and responding to your thoughts.

Thoughts as clouds meditation

Find a comfortable seated position with your feet flat on the floor and your back straight. Allow your body to relax.

Close your eyes or softly gaze at a fixed point in front of you. Take a few deep, slow breaths, in and out. Notice the rise and fall of your chest.

Bring your attention to your body. Notice any sensations without judgment…are there any areas of tension? Is your body feeling warm or cool? Simply observe these sensations without trying to change them.

And now, I invite you to imagine an open, clear sky above you. As you breathe in and out, visualize white, fluffy clouds drifting slowly across the sky. Watch as they change shape, size, and direction.

Now, notice your thoughts as if they were also clouds floating across the sky. They may be big, small, dark, or light. Watch them come and go without judgment. Just as the clouds change and move, so too do your thoughts.

If your mind wanders, gently bring your attention back to your breath and the image of the clouds.

You may notice your mind wandering repeatedly, and that's okay. Simply return your focus to the sky and the clouds and stay here for some time, just observing your thoughts as clouds passing on the sky by.

When you're ready, slowly bring your awareness back to your body. Notice again the rhythm of your breath, taking a few deep breaths and stretching your body….

And when you’re ready gently open your eyes and at your own pace, bring your attention back to the room you’re in and what you were doing before this exercise.

The goal of this exercise is not to eliminate thoughts, but to observe them without getting caught up in them. By practicing regularly, you can develop greater awareness and acceptance of your thoughts and feelings.

Source: Hayes, S.C., Strosahl, K.D., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behaviour change. New York: Guildford Press.