Defusion is a technique that can be used to distance ourselves from thoughts and emotions, so that we can better observe them rather than be overwhelmed by them. When we are able to notice a thought and observe it from a distance, it’s much easier to keep from becoming controlled by it and we can more easily let it go.
One way of practicing this by using a physical item such as a glass bottle or jar. Any size jar works, as long as it’s clear so that you can see inside. The idea is simple: write down the difficult thought or emotion on a piece of paper and place it in the jar where you can see it. Literally seeing the thought inside the jar can be very helpful practice in observing it as something that is separate from you. Noticing and observing thoughts and emotions doesn’t mean they won’t still be difficult or painful, but is a helpful skill that can keep you from being overcome by them.
the fire journey 