The mind’s job is protection, so it predicts, explains and warns. “He is selfish.” “She is shutting me out.” “I should have seen it coming.” It says them with so much certainty that they feel like facts.
They are the narration. What happened is usually smaller and quieter. A camera in the room would have recorded: no reply for two days. Silence at dinner. An email at 9:02.
The narration is worth listening to, because it shows what you are afraid of. It is just not a fact, and it should not be the one deciding.
One question
What would a camera have seen, and what did my mind add?
One action today
Take the last thing that annoyed you. Write one line of what a camera would have seen. Under it, one line of what your mind said.
Carry this
The mind shapes my thoughts and feelings. I can watch it do it, and I do not have to be ruled by it.
One action in a day is a win. Do not do the whole path in a day.