This is exactly how I sit, and exactly how I teach every client to sit on day one. Do it once tonight, as written. Don't improve it. Don't add music.
A chair. Not the bed, not the couch. Feet flat, hands on your legs, phone in another room, not face-down next to you, in another room. Set a timer for seven minutes on something that isn't your phone if you can. Close your eyes or drop them to the floor.
Whatever you came here with (the ringing, the dread, the "am I real", the urge to check, the forty tabs), let it be fully in the room. Don't relax away from it. Don't breathe it down. You're not here to make it smaller. You're here to sit in the same room as it and not leave.
A thought will show up. "This isn't working." "It's getting louder." "I can't do this." Your only job is to notice the exact moment your hand reaches for it. Not to stop the thought. Not to argue with it. Just to see the reach. When you see it, say quietly, "grabbed", and let your hand open. Then wait for the next one. That's it. That's the whole skill. Seven minutes of catching grabs.
When the timer goes, open your eyes and get up without asking "did it help?" Asking is a grab. Do the exact same thing tomorrow night. By night three or four most people notice the gap between the thought arriving and the hand reaching. That gap is where your whole life comes back.
You will feel, around minute two, that sitting with the thing is dangerous and you should stop. That feeling is the loop's last move. It's the same feeling that's been running your life. Sit through it once, just once, and you'll know something about it that no amount of thinking could ever teach you: it passes. Everything you're afraid of in your head passes if you don't pick it up.
The First Sit is the door. Sit With Me is an hour where I map your specific loop and build you a plan, and the 4-Week Method is me in your pocket every day while you build the skill for good.
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