Glance at a mental picture that seems to torment you for three seconds. Look directly at it, notice the open, empty space around it simultaneously. Often, but not always, a three second direct glance is all that is needed to unhook from identifying with it. Then gently feel the emotion/sensation if there is one.
This is especially effective for addictive and fearful thoughts. Do it all day today and tomorrow and see if you don’t notice a difference in your degree of overall well-being.
– Scott Kiloby