Kept hearing this "there is no self" concept. I finally "got" that tonight. It was just fucking trippy. It's an out of body experience inside your body. I've never felt like that in my entire life.
Basically thoughts and emotions are developments of our subconscious. They are a constructed representation/explanation of neurons transmitting information. So any time you feel something, those are constructed symbols placed upon neural activity.
Should help you dissociate from the feelings and thoughts a bit - which has lots of benefits, but that's another topix. Next, rather than letting the thought or emotion play out, just recognize that it's a thought or emotion. Abbreviate the emotion with a single word. Should detach even more. Let it play out if you can.
Now. You aren't your body. If you cut your arm off, you're no less you. We moreso associate ourselves with our mind. So our body definitely isn't us. It's just what your brain and mind are controlling. You're the space behind your eyes.
But this space is really just information passing and a constant running record of it. You don't write your thoughts, you don't make yourself feel emotions. They happen on their own. You don't control them. You don't say "I choose to have this thought." You could, but that isn't you thinking that. Your mind decided to do that all on its own. You're just watching it.
Essentially your body nor mind are your own. You are just watching everything play out - with your body and within your mind. You're viewing a movie over which you really have no control. It's really, really an odd feeling when you get there. Sort of Being John Malkovich-esque.