Sometimes our thoughts and emotions take complete control of us. We get tangled in our thinking so much that it often starts to feel overwhelming and stressful. Sometimes our thoughts are self-abusive and uncompassionate and it can be hard to separate these thoughts and feelings from what they really are- just passing phenomena. This meditation helps to detach from these unhelpful thoughts by allowing them to just be. No need to pass judgment, or try to deny your emotions, or even attempt to push them away. Just let them be and notice them, as if from a third-person point of view. Observe as your mind relaxes and the struggle subsides while your thoughts and feelings naturally pass. 

Adapted from 'The Happiness Trap' by Russ Harris