"Close your eyes for about a minute and notice what your mind does. Stay on the lookout for any thoughts or images, as if you were a wildlife photographer waiting for an exotic animal to emerge from the undergrowth."
When/if you feel emotion attaching to the thought, OBSERVE that your mind is allowing emotion to attach to the thought. Be clear with yourself of the difference - THOUGHTS ARE THOUGHTS, EMOTIONS ARE EMOTIONS. They are not the same as each other; they are not interchangeable. Association between THOUGHT and EMOTION IS "WHAT FIRES TOGETHER, WIRES TOGETHER".
Repeat this OBSERVER MIND practice often to improve your ability to pro-actively OBSERVE YOUR THOUGHTS as though you are WATCHING THEM AS AN OBSERVER rather than passively
BEING AN EXTENSION OF THEM and DIRECTLY LINKING YOURSELF WITH THE THOUGHTS THEMSELVES. The clearer there is distance/separation between the thoughts and "you", the more neutral you are able to feel and be toward them.
If multiple thoughts turn up, consciously CHOOSE ONE. The more frequently you practice, the easier thoughts are to isolate from others, and the easier we can isolate a thought from "wired together - fired together THOUGHT<>EMOTIONs.
If no thoughts or images appear, keep watching; sooner or later they will show themselves.
Once completed, open your eyes.
Read through these instructions again when needed, then give it a try.