Imagine having a party inside yourself where your guests are visiting thoughts. Some of these thought-guests might stay for a long time while others just drop in and out.
When you discover the arrival of a new thought-guest, you can welcome the guest just by saying a loud ‘welcome’ inside yourself.
It is your party, so you want to do your best to make it a good one.
Sometimes an unpleasant thought, that you have not invited, visits you. Try speaking kindly to this thought: ‘although I have not invited you, you are welcome as you obviously need to be here, so it´s okay right now. I hope you feel better by being here, just look around. And please excuse me now, for I must also talk to my other guests too. Have a nice party. ‘
Our mind’s are designed in a way that the best thing to do, if unwanted thoughts and feelings get too much attention, is to leave them alone in a friendly way. Then they will find a way to get better.
If unpleasant thoughts and feelings get too much attention they might grow and become stronger than what´s desirable.
Also, remember that you can always move into your Refuge and play with your Breath.