A Double-Focus Technique to Remove Any Unwanted Thought Very Effectively

MEMBER CONTRIBUTION
Today’s story of mindfulness comes from The Uplifting Time’s subscriber, Gopal Krishna, who shares this uplifting message.

Full Breathing with Watching (FBW) is a double-focus technique designed to effectively remove unwanted thoughts. From the average person to world-class geniuses like Gödel and Turing, single-focus techniques have historically fallen short, especially under high stress. Humanity should now consider experimenting with Full Breathing with Watching (FBW).

FBW – Description of the 1st, 5-Minute, and 10-Minute Versions

This technique has three versions that anyone can use to eliminate unwanted thoughts as they arise throughout the day:

• 1st Version – Performed with open eyes unless attempting to sleep.

• 5-Minute Version – Ideally performed with closed eyes.

• 10-Minute Version – Ideally performed with closed eyes.

The FBW technique involves continuous full breathing (a full inhalation and exhalation) at a comfortable pace—whether slow, medium, or fast, as the body naturally decides at the time—combined with observing the unwanted thought.

• For low-intensity unwanted thoughts, use the cue phrases “Watch this thought” or simply “Watch” once or twice.

• For high or very high-intensity unwanted thoughts, use “Who is thinking? I” once or twice, followed by “I am watching this thought” once, as this set of cues promotes heightened awareness necessary to address intense unwanted thoughts.

Initially, and whenever the unwanted thought or any other thought reappears, apply the cues until reaching a state of thoughtless awareness for roughly 20-30 seconds. This duration should be estimated intuitively as sufficient thoughtless awareness. Afterward, return to whatever activity was interrupted by the unwanted thought.

Detailed Steps for Each Version

1st Version

In this version, continue full breathing at a comfortable pace (determined intuitively as slow, medium, or fast). If your eyes are open, observe any objects in view; if closed (for example, if trying to sleep), observe the darkness before your eyes.

Repeat the 1st version as needed to eliminate the unwanted thought. If the unwanted thought recurs frequently, consider the 5-Minute Version: perform the technique for five continuous minutes using a timer, treating every thought as unwanted and aiming for prolonged thoughtless awareness, ideally with closed eyes. Maintain continuous full breathing at a comfortable pace, and whenever a thought appears, continue to use the cues:

• “Watch this thought” or “Watch” for low-intensity thoughts.

• “Who is thinking? I,” followed by “I am watching this thought” for high-intensity thoughts.

Continue the process until the 5-minute timer rings.

10-Minute Version

If the 5-minute version isn’t enough, use the 10-minute version, the longest recommended duration since full breathing is comfortably sustained for 10 minutes. Follow the same technique using a 10-minute timer, ideally with closed eyes, and apply the same cues for low and high-intensity thoughts. In both the 5-minute and 10-minute versions, when you reach thoughtless awareness, continue full breathing at your most comfortable pace, either observing the objects in front of you with open eyes or the darkness with closed eyes.

Since the 1st version is intended for anytime, anywhere use, it is typically performed with open eyes. However, the 5-minute and 10-minute versions are designed for stronger unwanted thoughts and should be done with closed eyes, whenever possible, to enhance focus and effectiveness.

This technique is simple, free, and without side effects, making it accessible to anyone above age 6 (or even younger if the child can learn it), including individuals who are illiterate or specially abled.

Source

Story provided by Gopal Krishna.
The author, Gopal Krishna, is a scientist, entrepreneur, life skill coach and poet. He is an IIT Kanpur (India) alumnus and independent researcher with breakthrough fundamental research in theoretical physics, linguistics, psychology, philosophy and education. He considers the invention of Full Breathing with Watching (FBW) as his most important research with the potential to bring complete peace to human family forever—his own number 1 goal of life from the age of 11 itself!

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