Doing this isn’t easy, but it’s straightforward in principle. The key is to meet the abrasiveness head-on—to, in a sense, examine the abrasions. You pay attention to the discomfort the noises create. Where in your body does annoyance or even revulsion reside? What is the texture of the feeling? The more fine-grained your examination, the more complete your acceptance of the feeling, the more its negative energy drains away.
