No matter what comes into your awareness, be there to notice it, be there to allow it to be as it is. See what is there and keep your attention on it for a moment. Look inside and see what emotions are there. Allow the emotion to be without judgement, without label, just look.

Bringing your attention to thoughts, emotions, sensations in turn brings awareness to these aspects of the mind. Unlike before, where you reacted to sensations, thoughts, emotions, now you will simply observe and not react. You will see what is there and allow it to be there. Continue to observe these aspects of the mind for as long as possible without reaction.

Just observe.