Think of something that you really dislike.
1. As you begin meditation, focus on this thing very closely.
2. Examine it in all its distasteful reality.
3. As you focus, notice what stray thoughts arise.
4. Notice any feeling that you feel, emotionally or in your body.
5. Really get into the badness of the thing you are examining.
6. As you do this, notice how your attitude toward the thing changes.
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