While practicing any mindfulness exercise, thoughts will merge. With approximately 60,000 thoughts a day, it is normal for thoughts to pop up while you are meditating. The foundation to successful mindfulness practice is noticing your thoughts, acknowledging them, and dismissing them without engaging them; this tool provides a very effective method for dismissing negative thoughts.
The 5 Step process for noticing thoughts and dismissing them:
1. Observe the thought
2. Accept the thought
3. Let go of the thought, say to yourself “Not now.”
4. Don’t get involved with the thought, simply observe it.
5. Don’t judge the thought or the fact that you had the thought; accept it and dismiss it.