Intrusive thoughts
When the same thought keeps coming back.
How it usually shows up
- Mental chewing
- Dialogues in your head
- Hard to fall asleep because of thoughts
What is happening
Looping is the mind's attempt to solve something that cannot be solved right now. The more attention a thought gets, the deeper the groove.
Fighting does not help; changing the anchor does: observing thoughts from outside, counting the breath and moving the body to break the circle.
Three first steps right now
- Name it: “this is a thought about …”, not “this is the truth”.
- Count ten breaths, starting over whenever you drift.
- Change your posture or leave the room.
Practices that help
Every practice links to a full page with instructions and a timer.
- MeditationsНаблюдение мыслейВы не боретесь с мыслями и не следуете за ними, а смотрите, как они появляются и растворяются.10–15 минут
- Focus and concentrationCounting the breathCounting from one to ten on the exhales — a simple way to hold the mind.5–15 minutes
- Self-observationИсследование убежденийПроверка мысли, которая управляет поведением.15–20 минут
- MindfulnessMindful walkingSlow walking with attention on the feet and the rhythm of the steps.10–20 minutes
- Focus and concentrationКонцентрация на точкеВнимание удерживается на одной небольшой точке — реальной или воображаемой.5–10 минут
Tools
Related journeys
Find a more precise practice
Specify your need, time and format.
Step 1 of 4
What are you feeling right now?
Your recommendations