Now describe this difficult thought in some detail. 

While thinking about it follow the steps given below:

Step 1: Remind yourself;

• This is merely a passing thought. If I don’t engage, it will fade away.
• This thought is a story that my mind has created. It is not necessarily true.
• We have a tendency to have more negative thoughts than positive ones. It is not my fault that I am stuck with it.

Step 2: Try not to add to the thought;

Make a conscious attempt to avoid adding to the thought. Resist other difficult thoughts that add on to create a false story in your mind.

Step 3: Return to the present;

You can ask yourself: Where am I now? What am I doing now? How can I pay attention to what is happening right now in my life instead of paying attention to the thought? 

You can take three deep breaths mindfully to bring yourself back to the present. You can also pay attention to sounds or to whatever activity you are involved in.

Remember you are trying a new approach to mindfulness. Managing difficult thoughts will take some time and patience. Be kind to yourself !