Focus your attention on what you feel inside you. Identify and agree that pain is there. Do not think about it, do not let the feeling becomes thought. Do not judge or analyze. Do not fabriques identity with pain. Stay present and continues to be an observer of what happens inside you. Become aware not only of the emotional pain but also of “the one who observes,” the silent witness. This is the power of now, the power of your own conscious presence. See what happens next.
If you are able to be alert and present at that time, and observe what you feel inside rather than see you dragged therefore can practice intense exercise that allows rapid transmutation of all the pains of the past. Then the exercise:
Once you learned the basic principle of keep present as an observer of what happens inside you have at your disposal the most powerful tool of transformation. This does not deny that you can find strong resistance to release internal identification with your pain. This will happen particularly if you lived closely identified with your pain for most of your life, and all or most of your identity is invested in it.
This means that from the pain you’ve made me unhappy and you identify with that mental fiction. In such a case, the unconscious fear of losing your identity will create strong resistance to any disidentification. In other palaras, you will prefer pain ‘be pain’, to take a leap into the unknown and risk losing your identity unhappy.
If this applies to your case, look at your internal resistance. Observe the attachment to your pain. Be very alert. Observe the peculiar pleasure that you be unhappy. Observe the compulsion to talk or think about your misery. The resistance will cease if you become aware. You can then bring your attention to the pain, keep this as a witness and thus initiate its transmutation.
You’re the only one who can do it. Nobody can do it for you. But if you’re lucky enough to find someone who is intensely conscious, if you can be with that person and join her in the presence status, and it will help speed things up. Your own light soon be strengthened. If we put a log that is starting to burn with another that is already burning brightly, and after a while we go back to separate them, the first will burn much more intensely.