When you practice observing sensations in your body — mostly pain — without judging them eventually you’ll see a lot more going on than you realize. The key, however, is focusing on the sensations themselves and not the judgements about the sensations. The judgements, or thoughts, can teach important lessons but they are ultimately distractions. This is a subtle and difficult exercise because judgements are attractive and they pile up rapidly. But they mask reality so you should’t focus on them to much. If you’re not careful before you know it you’ll be reacting to judgements and not the underlying sensations you need to experience. Over time, though, you can learn to peel back the layers of thoughts to observe reality and then you can consciously influence things by intentionally pushing new thoughts around your body. In other words, you can create judgements and thoughts but helpful ones instead of dwelling on those diving at you automatically and unconsciously. This takes time to master. But even small movements in the right direction are obvious. Get quiet. Breathe. Observe. Deflect. Push. I do this for hours every day.