Carrying your Thoughts with you

There are moments when thoughts weigh on us—quietly, relentlessly. They come like memories we didn’t invite, stories we didn’t choose to write. And sometimes, no matter how much we try to silence them, they return louder.

Here’s a practice I’ve used with people I care about—and sometimes with myself:

Write the thought down.
The one that’s been pulling at you.
The one that feels too big or too sharp.

Just a sentence.
No need to fix it or explain it. Just name it.

Then fold the paper and carry it with you—in your pocket, your wallet, wherever it can stay close.

As you go through your day, notice what it feels like to carry a distressing thought with you—not in your mind, but outside of it.

What does it feel like to walk with it?
To eat, move, talk, live… while it's still there?

You don’t have to fight it.
You also don’t have to let it guide you.

Sometimes, just naming the pain and carrying it with gentleness is the most powerful thing we can do.

This is what defusion looks like.
Not erasing the thought.
Not letting it lead.
But walking alongside it, and continuing forward.