The client is asked to allow thoughts to flow freely for several minutes, not trying to direct or stop them. The exercise demonstrates that thoughts come and go on their own — without the intervention of conscious control, teaching detached mindfulness through direct experience.
Step-by-step guide
- "Relax and let thoughts come on their own, do not control them"
- A pause of 2–3 minutes without instructions
- "What arose? What did you notice?"
- Discuss: thoughts appeared and left without effort
- Link with the principle of DM: "The same happens with anxious thoughts"
When to use
- When introducing DM, when it is hard for the client to grasp the difference between observation and involvement
- As a complement to the "Tiger" exercise to strengthen the understanding of DM
Key phrases
Just observe — like clouds in the sky
Follow-up questions
You saw: thoughts live their own life, they do not require your management
Alternative phrasings
Do not try to think of anything specific — just let the mind do what it wants
Warnings
- ⚠️ Warn clients with OCD or high anxiety in advance — the thoughts that arise may be perceived as dangerous
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.