Rewrite this description of how to deal with negative thoughts and emotions into a set of instructions.

...we call these insistent visitors or difficult repetitive thought patterns the Top Ten Tunes. Normally when thinking arises, we can simple name it "thinking, thinking," and in the light of awareness it will vanish like a cloud. However, the Top Ten Tunes, whether as words, images, or stories, will persist and return no matter how often they are noticed. They play like records, repeating a theme over and over. At first, to gain perspective, we can number them one through ten. "Oh, that is three on the hit parade this week." In that way, when we notice them, we don't have to play the record all the way through each time and we can more easily let them go. Or we can use a variation of the technique and give them a humorous name or title. I have given names to many now familiar aspects of myself, such as "The Hungry Survivor," "Mr. Achiever," "Attila the Hun," "Baby Jack," "Fear of the Dark," "The Impatient Lover." In this way, the repeated patterns of fear, sorrow, impatience, or loneliness become more familiar, and I listen to their stories in a friendlier and openhearted way. "Hello, nice to see you again! What do you have to tell me today?"

However, this is not enough. Suppose we encounter a repeated story about the divorce of our parents. It talks over and over about which children go to keep which possessions, and who said what to whom. Such a story can play many times. As it does, we must expand our field of attention: How does this thought feel in our body? Oh, there is a tightness in the diaphragm and the chest. We can name this, "tightness, tightness," and stay meticulously attentive for some time. As we do, it may open to other sensations, and many new images and feelings will be released. In this way, we can first begin to release the physical contractions and bodily fear that we have held. Then we can expand the attention further to new feelings. What feelings arise along with this thought pattern and this tightness? At first they may be half hidden or unconscious, but if we sense carefully, the feelings will begin to show themselves. The tightness in the chest will become sadness, and the sadness may become grief. As we finally begin to grieve, the pattern will release. 

In a similar way, when we encounter a repeated physical pain or difficult mood, we can expand awareness to the level of thoughts, the story or belief that comes along with it. With careful attention, we may find a subtle belief about ourselves that perpetuates the pain or mood, perhaps a story about our unworthiness, such as "I'll always be this way." When we become aware of the story or belief, and see it as just that, often the pattern is released. 

Repeated thoughts and stories are almost always fueled by an unacknowledged emotion or feeling underneath. These unsensed feelings are part of what brings the thought back time and again. Future planning is usually fueled by anxiety. Remembering of the past is often fueled by regret, or guilt, or grief. Many fantasies arise as a response to pain or emptiness. The task in meditation is to drop below the level of the repeated recorded message, to sense and feel the energy that brings it up. When we can do this, and truly come to terms with the feeling, the thought will no longer need to arise, and the pattern will naturally fade away.
system
nirdeshon ke ek set main nakaaratmak vichaaron or bhaawanaaon se nipatane ke tareeke ke is vivaran ko phir se likhen.

... ham in aagrahpurn aagantukon yaa kathin doharaawadaar vichaar pattern ko sheersh das dhunon ko kehete hai.aam taur par jab soch uthati he, to ham ise "soch, soch" naam se saral kar sakate hai or jaagrukta ke prakaash main yah ek badal kii tarah gaayab ho jayega.haalanki, sheersh das dhune, chaahe shabdon, chhaviyon, yaa kahaniyon ke rup main, bani rahengi or koi fark nahin padataa ki ve kitni baar dekhe jate hai.ve record kii tarah khelte hai, ek vishay ko baar -baar doharaate hai.sabase pehle, pariprekshya praapt karne ke liye, ham unhen das ke madhyam se ek number kar sakate hai."oh, yah is saptaah hit parade par teen he."is tarah, jab ham unhen notice karte hai, to hamen har baar ke madhyam se record ko sabhi tarah se khilne kii zarurat nahin he or ham unhen aasaani se jane de sakate hai.yaa ham takanic kii bhinnata kaa upyog kar sakate hai or unhen ek vinodi naam yaa sheershak de sakate hai.maine khud ke kai parichit pahaluon ko naam die hai, jaise ki "da hangri cerviver," "mistar achiver," "atila da hun," "baby jaik," "fier of da dark," "da adheer premi."is tarah, bhay, dukh, adheeratha, yaa akelaapan ke dohraye gaye pattern adhik parichit ho jate hai, or main unki kahaniyon ko ek mitra or khule tareeke se sunata hum."namaste, aapako phir se dekhakar acha laga! aaj aapako mujhe kya bataanaa he?"

haalanki, yah paryaapt nahin he.maan lijie ki ham apane mata -pita ke talaak ke bare main ek baar -baar kahani kaa saamana karte hai.yah baar -baar baat karata he ki koun se bachche kis sampatti ko rakhane ke liye jate hai, or kisne kaha ki kisase.aisi kahani kai baar khel sakati he.jaisaa ki yah karata he, hamen apane dhyaan ke kshetra kaa vistaar karnaa chahie: yah vichaar hamaare sharir main kaisaa mahasoos karata he?oh, diafram or chaati main ek jakadan he.ham ise naam de sakate hai, "jakadan, jakadan," or kuch samay ke liye saavdhaneepurvak chaukas rah sakate hai.jaisaa ki ham karte hai, yah anya samvednaaon ke liye khul saktaa he, or kai nai chhaviyon or bhaawanaaon ko jari kiya jayega.is tarah, ham pehle shaareerik sankuchan or shaareerik bhay ko jari karnaa shuru kar sakate hai jo hamane yojit kiya he.phir ham nai bhaawanaaon par dhyaan de sakate hai.is vichaar pattern or is jakadan ke saath kya bhavanaaen utpann hoti hai?pehle to ve aadhe chhipe hue yaa achetan ho sakate hai, lekin agar ham dhyaan se samajhate hai, to bhavanaaen khud ko dikhaanaa shuru kar dengi.chaati main jakadan udaasi ban jaaegi, or udaasi dukh ho sakati he.jaisaa ki ham ant main shok karnaa shuru karte hai, pattern jari karegaa.

isi tarah, jab ham ek baar -baar shaareerik dard yaa kathin mood kaa saamana karte hai, to ham vichaaron ke str, kahani yaa vishwaas ke saath jaagrukta kaa vistaar kar sakate hai.saavdhaneepurvak dhyaan dene ke saath, ham apane bare main ek sookshm vishwaas paa sakate hai jo dard yaa manodasha ko samaapt karata he, shaayad hamaari ayogyata ke bare main ek kahani, jaise "main hameshaa is tarah se rahoonga."jab ham kahani yaa vishwaas se avgat ho jate hai, or ise bas usee ke rup main dekhte hai, to aksar pattern jari kiya jaataa he.

baar -baar vichaaron or kahaniyon ko lagbhag hameshaa ek anjaane bhaawanaaon yaa neeche mahasoos kiya jaataa he.ye ansuna bhavanaaen is baat kaa hissaa hai ki vichaar ko baar -baar waapas laata he.bhavishya kii yojana aamtaur par chintaa se prabhavit hoti he.ateet ko yaad karnaa aksar afsos, yaa aparaadh, yaa du: kha se eendhan diya jaataa he.kai kalpanaayen dard yaa shoonyata kii pratikriya ke rup main utpann hoti hai.dhyaan main kaary baar -baar darj kiye gaye sandesh ke str se neeche girnaa he, yah samajhane or ise mahasoos karne vaali urja ko mahasoos karnaa he.jab ham aisa kar sakate hai, or vastav main bhaavana ke saath aate hai, to vichaar ko ab utpann karne kii aavashyaktaa nahin hogi, or pattern swaabhaavik rup se dur ho jayega.
user
kabhi -kabhi, hamaare dimag main aagantukon ko aagrah kiya jayega: vichaar or bhavanaaen jo waapas aati rahati hai.jab ham unhen notice karte hai or naam dete hai, or unhen dekhte hai ki ve kya hai, to ham adhik aasaani se unhen jane de sakate hai.
1. sheersh das vichaaron or bhaawanaaon kii ek suchi banaaen jo aapke dimag main nibhaataa he jo aapaki acchhee tarah se seva nahin karata he.
2. jab aap apane dimag main vichaar yaa bhaavana ko notice karte hai, to unhen lokapriy gane bajaane ke bare main sochen, or yaad rakhen "aah, yah is saptaah hit parade par #3 he!"
3. "mistar achiver" yaa "adheer premi" jaise aagrahpurn vichaar pattern ("gane") ko ek vishisht naam dene kaa prayaas karen.
4. vichaar pattern kaa namakaran karne ke baad, unki kahaniyon ko ek dostana or khule tareeke se sunne kii koshish karen.bhay, dukh, adheeratha, yaa akelepan kii kahaniyon ko or adhik parichit hone den or dekhen ki aap unase kya sikh sakate hai.

haalanki, kabhi -kabhi ham apane jivan ke bare main baar -baar kii kahaniyon kaa saamana karte hai jo aaraam karne ke liye bahut mushkil hote hai.jaisaa ki ham sikhte hai ki in kahaniyon ko thik se kaise shok kiya jaae, vichaar pattern jari kiya ja saktaa he.
1. apane dhyaan ke kshetra kaa vistaar karen.jab aapke paas vichaar hota he to aapkaa sharir kaisaa lagata he?kya kahin ek jakadan he?
2. apane sharir main bhautik bhaawanaaon kaa naam bataaie.aap bas "jakadan, jakadan" kah sakate hai.
3. kuch samay ke liye in shaareerik samvednaaon ke prati chaukas rahen.
4. notice karne kii koshish karen: kya is vichaar pattern yaa jakadan ke saath koi anya samvednaa yaa bhavanaaen utpann hoti hai?jab yekya khud ke bare main sookshm manyataayen hai jo hamaare mood yaa dard ko samaapt karti hai?hamaari ayogyata kii kahaniyaan?
5. jaisaa ki aap sikhte hai ki kya bhavanaaen, vichaar or samvednaaen utpann hoti hai, aap ant main unhen shok kar sakate hai taaki pattern jari kiya ja sake.

ansuna bhavanaaen ve hai jo vichaaron ko phir se samay or samay waapas laa sakati hai.jab ham un kahaniyon ko pahchaan sakate hai jo ham khud bataa rahe hai, or unhen sirf (kahaniyon) ke rup main pahchaan sakate hai, to pattern jari kiya ja saktaa he.
assistant
<|system|>
</s>
<|user|>
nirdeshon ke ek set main nakaaratmak vichaaron or bhaawanaaon se nipatane ke tareeke ke is vivaran ko phir se likhen.

... ham in aagrahpurn aagantukon yaa kathin doharaawadaar vichaar pattern ko sheersh das dhunon ko kehete hai.aam taur par jab soch uthati he, to ham ise "soch, soch" naam se saral kar sakate hai or jaagrukta ke prakaash main yah ek badal kii tarah gaayab ho jayega.haalanki, sheersh das dhune, chaahe shabdon, chhaviyon, yaa kahaniyon ke rup main, bani rahengi or koi fark nahin padataa ki ve kitni baar dekhe jate hai.ve record kii tarah khelte hai, ek vishay ko baar -baar doharaate hai.sabase pehle, pariprekshya praapt karne ke liye, ham unhen das ke madhyam se ek number kar sakate hai."oh, yah is saptaah hit parade par teen he."is tarah, jab ham unhen notice karte hai, to hamen har baar ke madhyam se record ko sabhi tarah se khilne kii zarurat nahin he or ham unhen aasaani se jane de sakate hai.yaa ham takanic kii bhinnata kaa upyog kar sakate hai or unhen ek vinodi naam yaa sheershak de sakate hai.maine khud ke kai parichit pahaluon ko naam die hai, jaise ki "da hangri cerviver," "mistar achiver," "atila da hun," "baby jaik," "fier of da dark," "da adheer premi."is tarah, bhay, dukh, adheeratha, yaa akelaapan ke dohraye gaye pattern adhik parichit ho jate hai, or main unki kahaniyon ko ek mitra or khule tareeke se sunata hum."namaste, aapako phir se dekhakar acha laga! aaj aapako mujhe kya bataanaa he?"

haalanki, yah paryaapt nahin he.maan lijie ki ham apane mata -pita ke talaak ke bare main ek baar -baar kahani kaa saamana karte hai.yah baar -baar baat karata he ki koun se bachche kis sampatti ko rakhane ke liye jate hai, or kisne kaha ki kisase.aisi kahani kai baar khel sakati he.jaisaa ki yah karata he, hamen apane dhyaan ke kshetra kaa vistaar karnaa chahie: yah vichaar hamaare sharir main kaisaa mahasoos karata he?oh, diafram or chaati main ek jakadan he.ham ise naam de sakate hai, "jakadan, jakadan," or kuch samay ke liye saavdhaneepurvak chaukas rah sakate hai.jaisaa ki ham karte hai, yah anya samvednaaon ke liye khul saktaa he, or kai nai chhaviyon or bhaawanaaon ko jari kiya jayega.is tarah, ham pehle shaareerik sankuchan or shaareerik bhay ko jari karnaa shuru kar sakate hai jo hamane yojit kiya he.phir ham nai bhaawanaaon par dhyaan de sakate hai.is vichaar pattern or is jakadan ke saath kya bhavanaaen utpann hoti hai?pehle to ve aadhe chhipe hue yaa achetan ho sakate hai, lekin agar ham dhyaan se samajhate hai, to bhavanaaen khud ko dikhaanaa shuru kar dengi.chaati main jakadan udaasi ban jaaegi, or udaasi dukh ho sakati he.jaisaa ki ham ant main shok karnaa shuru karte hai, pattern jari karegaa.

isi tarah, jab ham ek baar -baar shaareerik dard yaa kathin mood kaa saamana karte hai, to ham vichaaron ke str, kahani yaa vishwaas ke saath jaagrukta kaa vistaar kar sakate hai.saavdhaneepurvak dhyaan dene ke saath, ham apane bare main ek sookshm vishwaas paa sakate hai jo dard yaa manodasha ko samaapt karata he, shaayad hamaari ayogyata ke bare main ek kahani, jaise "main hameshaa is tarah se rahoonga."jab ham kahani yaa vishwaas se avgat ho jate hai, or ise bas usee ke rup main dekhte hai, to aksar pattern jari kiya jaataa he.

baar -baar vichaaron or kahaniyon ko lagbhag hameshaa ek anjaane bhaawanaaon yaa neeche mahasoos kiya jaataa he.ye ansuna bhavanaaen is baat kaa hissaa hai ki vichaar ko baar -baar waapas laata he.bhavishya kii yojana aamtaur par chintaa se prabhavit hoti he.ateet ko yaad karnaa aksar afsos, yaa aparaadh, yaa du: kha se eendhan diya jaataa he.kai kalpanaayen dard yaa shoonyata kii pratikriya ke rup main utpann hoti hai.dhyaan main kaary baar -baar darj kiye gaye sandesh ke str se neeche girnaa he, yah samajhane or ise mahasoos karne vaali urja ko mahasoos karnaa he.jab ham aisa kar sakate hai, or vastav main bhaavana ke saath aate hai, to vichaar ko ab utpann karne kii aavashyaktaa nahin hogi, or pattern swaabhaavik rup se dur ho jayega.</s>
<|assistant|>
kabhi -kabhi, hamaare dimag main aagantukon ko aagrah kiya jayega: vichaar or bhavanaaen jo waapas aati rahati hai.jab ham unhen notice karte hai or naam dete hai, or unhen dekhte hai ki ve kya hai, to ham adhik aasaani se unhen jane de sakate hai.
1. sheersh das vichaaron or bhaawanaaon kii ek suchi banaaen jo aapke dimag main nibhaataa he jo aapaki acchhee tarah se seva nahin karata he.
2. jab aap apane dimag main vichaar yaa bhaavana ko notice karte hai, to unhen lokapriy gane bajaane ke bare main sochen, or yaad rakhen "aah, yah is saptaah hit parade par #3 he!"
3. "mistar achiver" yaa "adheer premi" jaise aagrahpurn vichaar pattern ("gane") ko ek vishisht naam dene kaa prayaas karen.
4. vichaar pattern kaa namakaran karne ke baad, unki kahaniyon ko ek dostana or khule tareeke se sunne kii koshish karen.bhay, dukh, adheeratha, yaa akelepan kii kahaniyon ko or adhik parichit hone den or dekhen ki aap unase kya sikh sakate hai.

haalanki, kabhi -kabhi ham apane jivan ke bare main baar -baar kii kahaniyon kaa saamana karte hai jo aaraam karne ke liye bahut mushkil hote hai.jaisaa ki ham sikhte hai ki in kahaniyon ko thik se kaise shok kiya jaae, vichaar pattern jari kiya ja saktaa he.
1. apane dhyaan ke kshetra kaa vistaar karen.jab aapke paas vichaar hota he to aapkaa sharir kaisaa lagata he?kya kahin ek jakadan he?
2. apane sharir main bhautik bhaawanaaon kaa naam bataaie.aap bas "jakadan, jakadan" kah sakate hai.
3. kuch samay ke liye in shaareerik samvednaaon ke prati chaukas rahen.
4. notice karne kii koshish karen: kya is vichaar pattern yaa jakadan ke saath koi anya samvednaa yaa bhavanaaen utpann hoti hai?jab yekya khud ke bare main sookshm manyataayen hai jo hamaare mood yaa dard ko samaapt karti hai?hamaari ayogyata kii kahaniyaan?
5. jaisaa ki aap sikhte hai ki kya bhavanaaen, vichaar or samvednaaen utpann hoti hai, aap ant main unhen shok kar sakate hai taaki pattern jari kiya ja sake.

ansuna bhavanaaen ve hai jo vichaaron ko phir se samay or samay waapas laa sakati hai.jab ham un kahaniyon ko pahchaan sakate hai jo ham khud bataa rahe hai, or unhen sirf (kahaniyon) ke rup main pahchaan sakate hai, to pattern jari kiya ja saktaa he.</s>
