The next time you are stuck in a thought rut with deep, dark thoughts, try this mindfulness exercise to chase the darkness away
Stop and look around. Going into nature is the best, looking out a window is second best, but even your office cubical has interesting things to focus on.
Do not think about how you feel, do not try to control your thoughts, or “should” your way into thinking differently. Just let your thoughts alone and be what they are.
Pick your object to study. A tree, a blade of grass, a pen, the ceiling; whatever you chose, give it your full attention. Examine that object thoroughly. If your thoughts intrude, push them aside and concentrate on the object.
If it is a pen, examine the pen in depth. Feel it in your fingers. Feel the weight. Feel the texture against your skin. Examine the function of it. Notice the color and the writing on it.
Concentrate on the details of different objects until you feel the panic subside.
If you are outside, look at a tree or a blade of grass and notice the branches and the veins in the leaves. Smell the air, feel the breeze on your face.
Connect with your inner and outer surroundings. Know this is just a feeling that will soon pass….
I can see clearly now, the rain is gone,
I can see all obstacles in my way
Gone are the dark clouds that had me blind
It’s gonna be a bright (bright), bright (bright)