For a moment of distance
When thoughts heat up, make a little room.
You do not need to resolve every thought to pause for a moment. Choose a comfortable object, sound or touch and notice something simple.
Try at your own pace
Choose
Look at an object nearby or notice a sound. A body sensation is not a required point of attention.
Notice
One color, shape or sound. Your eyes can stay open and breathing natural.
Decide
When a thought returns, choose whether to return your attention or finish.
A small reminder to try
“That thought is here. Now I notice the object in front of me.” You can use this sentence or leave it aside. If the attempt feels uncomfortable, look around and return to an ordinary activity.