Hi & glad to see you back! Finally a shorter episode I hear you say! I've however still split it into sections so it's easier to navigate:

00:00 quick overview
00:24 Intro
00:59 Why
02:01 Power of thoughts (https://www.healthline.com/health/how-many-thoughts-per-day#intrusive-thoughts , https://insights.peak-dynamics.net/post/102ia4i/the-impact-of-45-000-negative-thoughts#:~:text=Every%20day%2C%20our%20minds%20are,approximately%2060%2C000%20thoughts%20per%20day , https://www.linkedin.com/pulse/power-thoughts-how-your-mind-shapes-world-elvis-rivera )
03:49 Not just our own (https://www.linkedin.com/pulse/how-do-you-know-might-feeling-someone-elses-energy-feelings-tyack , https://www.psychologytoday.com/intl/blog/connecting-with-coincidence/202203/physiological-empathy-at-a-distance-during-psychotherapy#:~:text=Research%20suggests%20closely%20bonded%20people,be%20referred%20to%20as%20simulpathity. )
05:14 Techniques

12:08 LABELLING/ SORTING MEDITATION ( https://www.mindful.org/a-basic-mindfulness-meditation-for-labeling-thoughts-and-emotions/ , https://unifiedmindfulness.com/mindfulness-meditation-technique-noting-and-labeling/ )
awareness
12:58 Awareness
13:20 Present/future
15:29 Positive/negative
17:43 Understanding the feeling

20:12 Utilising the understanding

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