When you notice negative thoughts arising in your mind, just tack on the phrase “the sky is blue” to the end of each judgment.
My belly is huge—and the sky is blue. I can’t believe I ate that whole plate of pasta—and the sky is blue.
Adding the neutral phrase after a judgmental one is a way of neutralizing the negative thought. They are both “just thoughts,” and neither has to produce any more or less emotional impact.
Try it for yourself. Add “the sky is blue” after every negative thought that you have, even for a day, and notice the impact.