The Inference-Based CBT for OCD Mindfulness Series

Practice 10: Noticing What Your Senses Are Telling You Now

In this practice, you’ll come back to the here and now. We’ll focus on tuning into your five senses, your common sense, and your inner values — anchoring you in reality instead of imagination.

Practice 9: Using Important and Relevant Context

OCD tends to shrink your view and leave out important pieces of the story. In this session, we’ll practice widening your perspective, looking at the full context, and seeing other ways to understand what happened.

Practice 8: Tracing Where the Doubt Came From

Today, we’ll practice tracing the path of your doubt. Did it come from something you truly sensed, or from fear and imagination? You’ll learn how to gently name the source and return to what’s real.

Practice 7: Trusting the Easy, Effortless Way of Knowing

This meditation reminds you what it feels like to trust your senses and inner knowledge in a natural, easy way — without second-guessing or analyzing. We’ll practice applying that same calm inner confidence to moments of doubt.

Practice 6: Trigger or Evidence?

In today’s reflection, we’ll slow down and ask an important question: is this feeling a trigger, or is it real evidence? You’ll learn to tell the difference between emotional discomfort and true information grounded in your senses.

Practice 5: Feeling the OCD Bubble

This practice invites you to notice when you’re inside the OCD bubble — that moment when you feel cut off from the present and pulled into fear. We’ll practice recognizing the signs and remembering that you can always step back out.

Practice 4: Exploring the Opposite of Your Doubt

In this mindfulness practice, we’ll gently explore a different story — one that starts with the assumption that your fear isn’t true. You’ll reflect on what you know through your senses and self-knowledge, opening space for a more grounded, less fear-driven perspective.

Practice 3: What Do You Know for Sure Right Now?

This practice guides you to pause and ask: What do I know for sure right now? You’ll check in with your senses, your common sense, and your deeper self to gently step away from OCD doubt and return to what’s real.

Practice 2: Seeing the OCD Story for What It Is

OCD often connects the dots in ways that feel convincing but aren’t grounded in facts. This practice helps you examine the story and step back into what’s real.

Practice 1: Grounding in Reality

A guided reflection on the moment your mind leaves reality and enters OCD’s story. Slow down and reconnect with what actually happened, based on your senses, not your fear.