Have a plan


When negative or emotionally charged thoughts arrive have a plan.



Options:   Focus intently on three or four breaths.   The thoughts will fade harmlessly.



Leave the storyline go, focus the breath inside the body sensation. Feel, quietly, intently, do not think!



Observe the thought from a distance. We use our focus on the breath to accomplish this. No judgment.


Name the thought or emotion. Anger, unworthiness, fear, anxiety etc.



Distract yourself with a task.



Keep track of the day, be aware.

4 responses to this post.

  1. Posted by jeanetteirene on September 4, 2018 at 3:44 pm

    OMG this is a beautiful and exceptional directive for thoughts that can run us a muck. Thank you Marty for putting it so poignantly. I use this but it is not an automatic process. I will use these words from you, Marty, that will make this be a habit process.

  2. Not automatic for me at times either. Our blind spots leak through. Our old habits show under stress, fear, anxiety or depression.

    I just try to share the path, I try to follow

    Always go back to the basics, breathe, let go, stay present, have courage, take action.

    We must move in the face of our demons, not win or overcome.

    More let go and act.

  3. Posted by caroeardley on September 4, 2018 at 10:26 pm

    Marty, thank you for this…couldn’t have come at a better time..,I may not know you – yet.

    But these words, this process, are The Way Forward.

    Peace and Blesings be uopn you for your work.

  4. Thank you

    Sometimes it feels like my words go unnoticed

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