Don't judge or analyze what you observe. Watch the thought, feel the emotion, observe the reaction. Don't make a personal problem out of them. You will then feel something more powerful than any of those things that you observe: the still, observing presence itself behind the content of your mind, the silent watcher.

Practicing the Power of Now: Essential Teachings, Meditations, and Exercises from the Power of Now (ed. New World Library, 2001) - ISBN: 9781577311959