yourself.	Recognize	that	even	though	your	brain	might	be	spinning	with
various	anxiety-based	scenarios,	it	will	eventually	return	to	a	more	peaceful
pattern.	And	a	peaceful	brain	will	inevitably	become	
unsettled
	
again.	The
feelings	or	thoughts	that	dominate	the	mind	moment	by	moment	eventually
evaporate	to	be	replaced	by	new	feelings	and	thoughts.	Such	is	the	nature	of
the	mind.
1.
	
Sit	quietly.	Imagine	the	observing	part	of	yourself	as	separate	from
your	thoughts	and	emotions.
2.
	
Notice	the	direction	your	mind	roams	and	the	accompanying	physical
sensations	in	your	body.
3.
	
Perhaps	you	notice	tension	in	your	chest,	sweaty	palms,	or	you	have	a
headache.
4.
	
Label	these	specific	sensations	without	merging	your	identity	or	sense
of	self	with	them.	For	example,	“I	notice	tension	and	worry	coming
over	me”	as	opposed	to	“I’m	a	nervous	wreck.”
If	you	keep	practicing,	you’ll	find	that	thoughts,	emotions,	and	sensations
pass,	only	to	be	replaced	by	others.	Calm	invariably	returns.	Your	thoughts
will	not	frighten	you	when	you	recognize	that	they	are	temporary	and	not	a
direct	reflection	of	reality.