Side-to-Side Thought Observation

We can investigate our thought patterns by using an external object to reinforce when we notice we’re thinking about a certain subject. We can use this exercise with any thought we'd like to reduce, transform, or improve. Any time we experience addictive, obsessive, negative, critical, or other thoughts that don't feel good, we use this side-to side thought observation exercise to become more conscious of these specific thoughts. To release from unconscious negative rumination, move a bracelet, stone, or object from one side of your body to the other each time you notice you're thinking of something that doesn't spark joy. As you move the object from one side to the other, say aloud or think a replacement thought that will be more beneficial to you than the original negative thought. 

​Examples: 
"I want a cigarette" - move object - "I enjoy being free from toxic attachments" - smile
"I feel fat today" - move object - "I'm grateful to have a healthy body that functions well" - smile
"That person is an idiot" - move object - "That person shows me what characteristics I don't want to embody" - smile
"I can't do this" - move object - "I am resourceful and patient enough to figure this out" - smile
"I'm lonely" - move object - "I get stronger, become more self-reliant, and get to know myself better with this stress" - smile

Mindful Example: Side-to-Side Thought Observation

​In this example, we'll set our intention to be more aware of our critical thoughts so that we may transform this thinking negative habit to be more positive.

We wear a bracelet on our right wrist, place a stone in our right pocket, or hold an object in our right hand. Whenever we notice our thinking is negative or judgmental, we move our item from our right side to our left side. Then we take a moment to balance our negative feeling with a more positive thought, affirming a positive feeling to train our mind to naturally respond in a more enjoyable way. Even if we don’t feel our best, we can improve our natural response to stress when we train ourselves to have a positive perspective and foundation. Every time we recognize we’re thinking, speaking, or acting negatively, we move our object from one side to the other, sharpening our awareness and training our perspective to be more supportive.

We wear our bracelet on our left wrist or place our object in our left pocket for as long as our thinking remains positive and loving, and as soon as our perspective changes, we move our bracelet to our other wrist or our object to our other pocket, pause, offer love and compassion to our unkind feeling, and then keep the bracelet or object on our right side until we catch ourselves in a negative thought again, when we move it back to our left wrist and repeat. We can smile every time we move our object from one side to the other, honoring our energy of mindfulness as we reset our awareness to being happy and grateful in the present moment.

Side-to-Side Observation Video Demonstration
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