Your mind is a white screen and your thoughts are just images projected on it. They come and go, beautiful or violent or absurd, but the screen stays the same. Watch them like you're watching a movie, not trying to change what's on screen.
I want you to imagine your mind as a white movie screen, always white, always there. That white screen is you, the part of you that doesn't change. Now, thoughts, thoughts are the images and scenes being projected onto that screen. Now, some of those scenes are beautiful. Some are ugly. Some are violent, anxious, embarrassing, completely insane. But here's the key. No matter what's being projected on that screen, The screen doesn't change. When you're watching a horror movie, for instance, you don't jump up out of your theater seat and start trying to save the actors. You know it's a movie. It's light on a screen.
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