Here are the steps to break the mind trap.
(1) Experience — Observe what really happens without judgement with self-distancing and mindfulness.
(2) Explanation — Discover the true meaning and purpose of the situation as a scientist responsible human being and discount all the negative inner voices and emotional reactions.
(3) Expectation — Decide what is the right thing to do rather than project past memories and feelings to the future.
Throughout the process, let the neo-cortex and your spiritual center take control.
Steps given by Dr T.P. Paul Wong
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