Begin by finding a comfortable seated position, choosing to close your eyes or lower your gaze, or stay connected with the environment that you're in.

Dropping into an anchor, choosing, and then feeling into the physical sensations in the body. Knowing that as with all these practices, you can return to your anchor at any point to feel grounded and centered.

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In detached mindfulness, we pay attention to our thoughts in a particular way, so opening to thoughts now, just recognising what's coming into the mind.

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Some thoughts may be light and fleeting, other thoughts heavier and more compelling, but as best you can, just treating whatever arrives in the mind as mental events and understanding that thoughts are rarely absolute truths - we can engage with them without becoming emotionally invested.

We can also cultivate some curiosity and openness, allowing thoughts to just come and go naturally, like clouds drifting across the sky.

You are the watcher of these thoughts, taking up a position of impartial observer, noticing how this shift in perspective can create distance, and may even reduce the impact of your thoughts on your emotions.

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Coming back to your anchor point, if you feel caught up in thinking, tangled, really involved in the story.

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You may also be able to acknowledge your thoughts as just one aspect of your experience. And if thoughts are uncomfortable, then allowing yourself to sit with the discomfort, without needing to resolve anything, there's no need to analyse or engage with thoughts further.

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And as we move towards the end of this short practice, offering yourself a moment of self-compassion, particularly if thoughts have felt difficult, embracing this idea of detachment.

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Commend yourself for your willingness to engage in this practice.

If you'd like to, just touching back in with your anchor, feeling into those physical sensations, maybe letting go on an out-breath.

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And when you're ready, gently opening your eyes if they were closed. Coming back to the environment around you. Noticing sights or sounds.

Recognize any return of equanimity. Any calm or lessening of anxiety.

And knowing that we can return to watching thoughts whenever we need to.

The skill of standing back, observing, and letting go.