Close your eyes: Sit comfortably with your spine tall and take two deep breaths. 

Watch the mental sky: Imagine your mind is a vast blue sky, and your thoughts are simply clouds drifting across it. 

Wait for a thought: Sit quietly and watch for the next thought to pop up on your internal screen. 

Label it neutrally: As soon as a thought appears, label it objectively as either 'Planning,' 'Remembering,' or 'Worrying.' 

Place it on a cloud: Visually pin that label onto the passing thought cloud as it floats out of view. 

Do not follow the story: Do not argue with the thought; simply name it and let it drift away. 

Repeat for 3 minutes: Continue labeling every thought that crosses your mind for 3 minutes.