This is a topic that often feels challenging to follow. Separating yourself from your thoughts requires consistency in practice. It doesn't happen over night. As your life fluctuates, and good and bad happens, you tend to find your emotions and thoughts fluctuating along. This creates some sort of a friction between your thoughts and your 3D experiences, thus making it hard for you to separate thought from the mind. Training yourself to do so requires time and patience, as well as the management of emotional regulation during tough times, so that the fluctuations of life won't be able to get to you easily.