If you are thinking about something that upsets you, and the thought rolls around and around in your head so that your entire day is ruined (or even days on end are ruined), here is an easy and effective way to stop the constant and crazy-making thinking:

• Place your left hand on top of your right hand, both palms facing up. Then, place them comfortably just below the area of your heart.

• Begin to roll your thumbs away from your body. As you continue rolling, imagine that you are “spitting out” the bad thought. As it comes around again, spit it out again. You are unwinding the thought from the tangle of your thinking and letting it go. Imagine it gone. See it gone. Know that it is gone.

• Continue to roll your thumbs away from you until your mind is calm and free. If the thought comes back during the day, begin rolling once again. It may take a few tries, but a new day will soon dawn and your thinking will be smooth and clear.