Here's a simple exercise to proactively experience being detached from thoughts.
Sit undisturbed for a few minutes, eyes closed and bringing attention to the tip of the nose (or mouth if nose is blocked).
In the absence of external stimuli, at some point 1) my mind will wonder off in thought, 2) I will find myself noticing it, 3) bring my attention back... and repeat. 2) is a magic moment of 'metacognition' where for a tiny period I'm detached, watching the show, free from compulsive reaction.
With practice we increase the frequency and duration of these moments and they become more accessible and useful in day-to-day living. If you try it I'd love to hear your thoughts.