Look Around

Take a walk outside and bring your awareness to the various colors, shades, objects and textures that surround you.  Whether you live in a big city or a rural countryside, there are always different sights to take in.  Use your walk as an opportunity to be present.  When you notice a thought come in, shift your gaze to another color.  Again, no need to judge yourself for thinking. We are not trying to stop thinking.  Instead, we want to acknowledge a thought when it arises and see it as a thought. When you notice the though, let it go, and bring your attention back to the color or object you are looking at.