The official instructions of the defusion exercise

1. Observe the thought as if it were an object: Notice the words or images the thought is composed of; notice its size and location; notice how it comes and goes—its movement, speed, direction.

2. Describe the thought: Describe the nature or properties of the thought in terms of the words or images it contains; its size, location, movement, speed, or direction; and other symbolic properties (e.g., “hot thoughts,” “heavy thoughts,” “sticky thoughts,” “hooky thoughts”).

3. Play with the properties of the thought:  Play around with its
  - visual properties—shape, size, color, texture, solidity, brightness
  - auditory properties—volume, speed, voice, tone, pitch; sing it, say it slowly or quickly or in different voices, add music 
  - kinesthetic properties—position, movement, direction, speed, location

4. Transpose the thought: Imagine placing your thoughts onto other objects in your imagination (e.g., leaves on a stream, suitcases on a conveyor belt, clouds drifting across the sky, labels on items in a shop window), putting them onto objects in the room (e.g., place them on a chair or a bookcase, or project them onto the wall), or transposing them into another medium (e.g., see them as subtitles on a TV or text messages on a smartphone, or hear them as broadcasts from a radio).