Watching your thoughts in a detached manner allows you to not judge any of the clouds or get sucked in. You’re the silent observer, just watching. Label each thought as you become aware of it (defuse it), “Oh, there’s that weird thought X again—oh well,” and then just let it float on past (allow it). As they float away, tell some of the more troubling or disturbing thoughts to come back (run toward). When you get bored doing this, place your attention back on an activity that holds your attention (engage).
