with a loving look:

notice the threatening tones with which you speak to yourself

observe the aggressiveness of your thoughts towards you

observe your attempts to control your actions, always judging yourself inferior and seeking superiority

observe your judgments about your appearance to escape how you feel

observe your internal contradictions

observe what you project on others, but which asks to be seen in you

accept each of these observations. they are not who you are.

allow yourself to feel everything that arises and let it pass.