you are sitting daydreaming lost in thought. you don’t know how it happened or when it started, but your thoughts have turned negative. Negative thoughts have caused unpleasant sensations. You reacted to the sensations and your negativity increased which in turn added fule to the fire of your sensations. Fortunately you caught yourself before you drown completely.
you start by observing your thoughts. But the negativity has increased to the point that your mind is now weak. You can’t observe thoughts. your mind keeps getting involved in them.
You try respiration. Nope, your mind is not on that too. Especially since the unpleasant sensation is in your upper heart, just below your throat. Your breathing keeps bringing you in contact with that sensation and you react negatively and you lose track of respiration. And for some silly reason you find your breath is soft. So your mind is unable to hold on to your respiration
You try observing the unpleasant sensation with objectivity. Nope, impossible. You react. the problem is that you are trying to jump into objectivity. Your mind is rusty. You have not been training it in objectivity. Even if you were training everyday, you have no momentum. you’re not warmed up. you can’t do this right away. Don’t tennis players too need to warm up every time they start playing. They too are training everyday. That does not mean they just jump into the match. They need to loosen their ligaments, get some blood in their muscles etc. You too need to lubricate the mind a bit. Warm it up. Observe some other sensations in your palms or feet or leg or belly. Preferably these should be neutral sensations. A couple minutes of this and your mind is established in objectivity. Now turn your mind to the unpleasant one. Out of sheer momentum, you will observe this unpleasant sensation in the spirit of neutrality. If you have not been training daily, then you may need way more than a couple minutes to build sufficient momentum to treat an unpleasant sensation in the spirity of neutrality. For this reason, you must train your mind in objectivity every single day