https://pixabay.com/users/Ben_Kerckx-69781/
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From Living with your Heart Wide Open:
“All of us sometimes act unskillfully and make poor choices that hurt others, and we are all sometimes hurt by the actions of others.
Rather than pushing thoughts and feelings about these things away, and rather than trying to correct anything or anyone, simply be with the thoughts and feelings that come up for you with curiosity and awareness.
As you practice self-compassion meditation, the intention is to be open to all of your thoughts, emotions, and sensations, to let all the streams of perception flow through you unfettered.
It’s a practice of being with yourself just as you are.”
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My two cents: Learning to observe means using curiosity and awareness instead of judgment.
Tenzin Palmo, a nun in the Tibetan tradition wrote:
“There is the thought, and then there is the knowing of the thought.
And the difference between being aware of the thought and just thinking is immense.”
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PTSD - A Way Out.com 