Perhaps it may be an image or memory, a physical pain or ache. Choose only one. Let your attention settle around this thought or sensation. Allow yourself to be with the discomfort. Bring your attention ever more intimately to bear on the thought or sensation. Feel the way in which your mind or body tends to push against the unpleasantness, to close it off. Feel in your mind or in your body both the pain and the resistance against the pain: both present … yet separate from one another. Notice your tendency to want to identify with the resistance and to deny or isolate or push away the pain.
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