“To purify our thoughts, monks talk about the process of awareness, addressing, and amending. I like to remember this as spot, stop, swap. First, we become aware of a feeling or issue—we spot it. Then we pause to address what the feeling is and where it comes from—we stop to consider it. And last, we amend our behavior—we swap in a new way of processing the moment.”

Jay Shetty, Think Like A Monk (Page 32)