Scott Kiloby developed the Kiloby Inquiries, a mindfulness practice to help us know that memories aren't happening right now. Memories are made up of images and words Velcroed to sensations in our body.

Tap in your forehead and transfer your attention away from the troubling thoughts and into the sound and sensation of the tapping

Put a frame around the image or words, see the space around the outside the image, and trace the space around the outside edges or open your eyes and look at it like it is on a wall across from you.

Notice the response in your body to these thoughts. What does the energy feel like? Is it hot or cold? Still or pulsing? Location? Notice the space all around the sensation.

Thoughts and sensations come and go. They don't go on forever.