An intrusive thought is any unwanted thought,
Image or impulse that pops into your head.
They often feel out of character and they can be incredibly distressing.
So it's understandable if you've arrived here feeling a bit unsettled,
Anxious or ashamed because of them.
Of course,
Almost everyone experiences intrusive thoughts from time to time but that doesn't make them any less real or painful.
Thankfully,
There are several things we can do to reduce their intensity.
So let's see if we can take some of the sting out of the fear,
The shame,
The urgency and the heaviness associated with them.
We'll start by relaxing the body.
That helps your brain shift out of threat mode and when it does,
Intrusive thoughts often feel less urgent and less overwhelming.
So let your shoulders drop a fraction.
Let your jaw soften and take one slow breath in and a slightly longer breath out.
Then to deepen that sense of relaxation,
Imagine that any tension you carry is just draining downwards all the way down through the legs and into the ground beneath you.
And as you continue to let the body relax,
Take a moment to notice what you can hear.
Listen with a gentle curiosity as though to waves lapping on the beach.
Just letting the sounds,
Whatever they are,
Wash over you.
And now become aware of the way your body breathes.
The breath might be deep,
It might be shallow,
It might be fast or slow.
However it is,
Just let it be.
It's okay for your body to breathe any way it likes.
But if you want,
Maybe let the out-breath be a bit softer.
Let it fall from the body as though it were an autumn leaf gently floating down from a tree.
Now let's take a look at those pesky thoughts.
You might think it would be best to ignore them.
Or to focus on something else entirely.
But ignoring intrusive thoughts actually makes them more intrusive.
Why?
Because when you try to push thoughts away,
The brain concludes that they must be either important or dangerous.
And that they need monitoring very closely.
This keeps you trapped in a vicious cycle because the brain tries to keep you aware of the very thoughts you're trying to suppress.
But there's good news.
When you stop trying to push thoughts away,
Things can change.
The brain learns that your thoughts aren't quite so important and that allows the mind to relax.
So,
As we proceed,
See if you can remain receptive to whatever thoughts pop into your head.
Now we're going to walk through a process that helps take the sting out of intrusive thoughts.
Start by letting one come to mind.
It might be a thought that's been bothering you recently.
Or one of those recurring thoughts.
Notice how that thought affects your body.
Perhaps you become aware of some heaviness or pressure in the chest.
Perhaps a bit of heat,
A tightness,
Restlessness.
Maybe a dull ache.
Or something else entirely.
And as you watch,
Notice how the sensations you find begin to change.
Maybe they intensify,
Maybe they ease.
Do they gather or spread?
Do they pulse,
Throb,
Or stay very still?
Maybe they rise upwards or sink downwards.
Expand outwards or contract inwards.
Or do they stay in one place or move about?
For now,
Let go of any need to change them.
Just watch the dynamic interplay of sensation.
And as you watch,
Remember,
This is the body reacting to a thought,
Not to a danger.
Let the sensations be there without racing against them.
Without trying to make them stop.
Without trying to make sense of them.
Just observe the pattern.
Notice that things shift and change.
Nothing stays the same.
Nothing is fixed.
Notice that these feelings have their own rhythm.
And if you find yourself drifting into thought,
Notice that those thoughts too have their own rhythm.
And there's no need to silence them.
No need to argue with them,
Nor to prove them wrong.
You can just let them pass through your mind like sounds in the background.
Hearing them without believing them.
Seeing them without having to react.
Instead,
You can choose to soften your shoulders.
You can take one slow,
Steady breath.
And let your whole body soften and rest.
In this way,
You teach your nervous system very gently that it doesn't need to treat every thought as a threat.
Your thoughts may still feel shocking,
Disturbing,
Or completely out of line with your values.
But that's only because the mind is like a sponge.
It absorbs everything you've ever seen,
Heard,
Imagined,
Or worried about.
And it tries to make sense of all that input.
Sometimes the output is just stray thoughts.
A bit like the nightmares you might see after watching a horror movie.
You're not responsible for those thoughts.
They're not predictions of what you'll do or say.
They're not windows into your deepest intentions.
They're simply the side effects of a busy,
Creative mind.
And the very fact that these thoughts bother you shows that you have strong values.
That you care about being a decent human being.
Now,
Just to finish off,
Rest your hand,
Or imagine your hand resting,
On your chest,
Or somewhere comforting.
If there's any lingering shame or fear in the body,
Allow yourself to notice it.
And acknowledge that this isn't a weakness.
It's a sensitive part within.
A part that cares deeply about being good,
Safe,
And kind.
So perhaps,
Silently name one quality you value.
Kindness?
Safety?
Integrity?
Care?
Or honesty?
And let that sit in the centre of your awareness.
Remembering that your values are who you are.
Not the random thoughts your mind produces.
And take one more slow breath in,
And a long breath out.
And if it doesn't work,
If it doesn't feel too sentimental,
Acknowledge yourself for taking the time and having the courage to relate to your thoughts in a new way.
With less fear,
And less shame,
And more understanding.
