Eventually the pen goes down and the finger stays still, and you simply notice what moves through you. That is the whole thing with the scaffolding taken away.

What the research says

In a randomised controlled trial, brief therapist supported internet treatments teaching either mindful awareness of emotion or reinterpreting the situation both reduced problematic anger, with neither clearly ahead and no extra gain from combining them. Watching your own mind is a reasonable route, and not the only one. The treatments were short and delivered online, so they speak to direction more than to depth.

Strength of evidence: one line of research. A single study, or a theoretical account.