You can step back and watch your thoughts

If you're having a lot of thoughts or a lot of anxiety or contraction inside the mind, is first feel the skin on your face and your forehead and your cheeks and maybe your lips and your ears and the back of your head, right? All the skin. And then allow your awareness to go to your skin. So just do that for a breath or two, right?

And then move from the skin into the bones of your skull. So into your bones here and here and here and here, right? So now your awareness is all in the bones. And then look from the bones into the center of your head, right?

And now you're just watching or witnessing or observing the thoughts and the contractions or whatever is going on, the intensity in the inside of the head. And then if you get stuck or pulled into it, then just come back to the skin, to the bones, to the skull, and then back to the space. So now I'm going to go back to the bone of the bone of the bone of the bone of the bone of the bone of the bone.