Here is your bonus audio

This audio on this page is a guided meditation from ACT (Acceptance and Committment Therapy.)  It utilizes cognitive defusion exercises.  Cognitive defusion is looking at your thoughts, rather than being in your thoughts.  It's being able to take a step back from our thoughts to see them for what they are:

Thoughts.  Nothing more and nothing less.

In ACT, there is a cognitive defusion exercise known as Leaves on a Stream.  You can download the audio or listen to it directly on this page.  Below the audio you'll see the written instructions on how to do this on your own.

You can right click this and click save as to download the MP3.  Or you can use the player below to listen to it.