Full Breathing with Watching (FBW) - A Technique to Remove Any Unwanted Thought Very Effectively Any Time of The Day

This paper introduces a novel technique - Full Breathing with Watching (FBW) - designed to remove unwanted thoughts effectively within 30-40 seconds to 5-10 minutes of practice, promoting optimal mental health, happiness, and productivity.The author identifies four existing approaches to mental health: (1) ignoring negative thoughts and busying oneself, (2) using positive thoughts or prayers, (3) employing single-focus thoughtless awareness techniques, and (4) practicing mantra chanting. These methods, individually as well as collectively, have failed to eliminate major mental health issues such as wars, terrorism, crimes, bullying, suicides, and psychosomatic diseases. The author concludes that these techniques share a fundamental flaw: they are single-focus, effective only during inner peace or low stress, but ineffective under high and very high stress.In response, the author invented Full Breathing with Watching (FBW) on 18th August, 2024. FBW uniquely combines biological and psychological processes in a double-focus mechanism, effectively removing unwanted thoughts (negative, unwanted sexual, or focus-harming positive fantasies) of even high or very high intensity.FBW involves continuous full breathing at a comfortable speed while watching unwanted thoughts or whatever is before oneself in thoughtless state. FBW offers versatile applications: removing unwanted thoughts any time of the day, mental rest, daily thoughtless awareness meditation, overcoming harmful desires, reinforcing self-discipline, developing universal love in the children, and inducing sound sleep. The author's personal practice and feedback from others suggest FBW is distinctly more effective than the existing techniques for removing unwanted thoughts of even high or very high intensity, though, the author supports using positive thinking, mantra chanting, or prayers in the states of inner peace or low stress for deeper happiness and satisfaction.FBW can be done for continuous thoughtless awareness meditation with closed eyes upto 10 minutes but no longer, because full breathing is fully comfortable till 10-minute duration but no longer. Due to this reason, for the optional use for longer than 10 minutes thoughtless awareness meditation with closed eyes, the author invented Natural Breathing with Watching (NBW) technique on 31st August 2024, which is a subtle double-focus thoughtless awareness technique involving watching one’s natural breathing, meaning, normal inhalation and exhalation, while simultaneously watching unwanted thoughts of whatever is before oneself in thoughtless state. But, even for this longer than 10 minutes thoughtless awareness meditation, the author recommends using NBW only for removing unwanted thoughts of low intensity while using FBW for removing unwanted thoughts of high or very high intensity as FBW is distinctly more effective than even NBW for this purpose. One can use this approach even for inducing sleep because for that purpose also, one does not know how long it will take to fall asleep.The author is publishing FBW and NBW to the wider psychology research community to do RCTs on them as well as for popular dissemination!