Lesson 40 "I am blessed as a Son of God."

Today we will begin to assert some of the happy things to which you are entitled, being what you are. No long practice periods are required today, but very frequent short ones are necessary. Once every ten minutes would be highly desirable, and you are urged to attempt this and to adhere to this schedule whenever possible. If you forget, try again. If there are long interruptions, try again. Whenever you remember, try again.

You need not close your eyes for the exercise periods, although you will probably find it more helpful if you do. However, you may be in a number of situations during the day when closing your eyes would not be appropriate. Do not miss a practice period because of this. You can practice quite well under almost any circumstance, if you really want to.

Lesson 43 "God is my Source. I cannot see apart from Him."

Perception is not an attribute of God. His is the realm of knowledge. Yet He has created the Holy Spirit as the Mediator between perception and knowledge. Without this link with God, perception would have replaced knowledge forever in your minds. With this link with God, perception will become so changed and purified that it will lead to knowledge. That is its function as the Holy Spirit sees it. Therefore, that is its function in truth.

In God you cannot see. Perception has no function in God, and does not exist. Yet in salvation, which is the undoing of what never was, perception has a mighty purpose. Made by the Son of God for an unholy purpose, it must become the means for the restoration of his holiness to his awareness. Perception has no meaning. Yet does the Holy Spirit give it a meaning very close to God's. Healed perception becomes the means by which the Son of God forgives his brother and thus forgives himself.

You cannot see apart from God because you cannot be apart from God. Whatever you do you do in Him, because whatever you think you think with His Mind. If vision is real, and it is real to the extent to which it shares the Holy Spirit's purpose, then you cannot see apart from God.

Although this part of the exercise period should be relatively short, be sure that you select the subjects for this phase indiscriminately, without self-directed inclusion or exclusion. For the second and longer phase of the exercise period, close your eyes, repeat today's idea again, and then let whatever relevant thoughts occur to you add to the idea in your own personal way. Thoughts such as:

"I see through the eyes of forgiveness,"

"I see the world as blessed,"

"The world can show me myself,"

"I see my own thoughts, which are like God's,"

or any thought related more or less directly to today's idea is suitable. The thoughts need not bear an obvious relationship to the idea, but they should not be in opposition to it.

If you should find your mind wandering; if you begin to be aware of thoughts which are clearly out of accord with today's idea; or if you seem to be unable to think of anything, open your eyes, repeat the first phase; and then try the second phase again. Do not allow any protracted period to occur in which you become preoccupied with irrelevant thoughts. Return to the first phase as often as necessary to prevent this.

The idea should also be applied throughout the day to various situations and events which may occur, particularly those which distress you in any way. For this kind of application, use this form:

"God is my Source. I cannot see this apart from Him."

If no particular subject presents itself to your awareness, merely repeat the idea in its original form.

Try today not to allow long periods of time to slip by without remembering today's idea, and thus remembering your function.

Lesson 36 "My holiness envelops everything I see."

Today's idea extends the idea for yesterday from the perceiver to the perceived. You are holy because your mind is part of God's. And because you are holy, your sight must be holy as well. "Sinless" means without sin. You cannot be without sin a little. You are sinless or not. If your mind is part of God's you must be sinless, or a part of His Mind would be sinful. Your sight is related to His holiness, not to your ego and therefore not to your body.

Four three to five minute practice periods are required for today. Try to distribute them fairly evenly, and make the shorter application frequently, to protect your protection throughout the day. The longer practice periods should take this form:

For the shorter exercise periods, close your eyes and repeat the idea; look about you as you repeat it again; and conclude with one more repetition with your eyes closed. All applications should, of course, be made quite slowly, as effortlessly and unhurriedly as possible.

Lesson 17 "I see no neutral things."

This idea is another step in the direction of identifying cause and effect as it really operates. You see no neutral things because you have no neutral thoughts. It is always the thought that comes first, despite the temptation to believe that it is really the other way around. This is not the way the world thinks, but you must learn that it is the way you think. If it were not so, perception would have no cause, and would itself be the cause of reality. In view of its highly variable nature, this is hardly likely.

As usual, it is essential to make no distinction between what you believe to be animate or inanimate; pleasant or unpleasant. Regardless of what you may believe, you do not see anything which is really alive and really joyous. That is because you are unaware as yet of any thoughts which are really true and therefore really happy.

Three or four specific practice periods are recommended, and no less than three are required for maximum benefit, even if you experience resistance. However, if you do, the length of the practice period may be reduced to less than the minute or so which is otherwise recommended.

Lesson 9 "I see nothing as it is now."

This idea obviously follows from the two preceding ones. But while you may be able to accept it intellectually, it is unlikely that it will mean anything to you as yet. However, understanding is not necessary at this point. In fact, the recognition that you do not understand is a prerequisite for undoing your false ideas. These exercises are concerned with practice, not with understanding. You do not need to practice what you really understand. It would indeed be circular to aim at understanding, and assume that you have it already.

It is difficult for the untrained mind to believe that what seems to be pictured before it is not there. This idea can be quite disturbing, and may meet with active resistance in any number of forms. Yet that does not preclude applying it. No more than that is required for these or any other exercises. Each little step will clear a little of the darkness away, and understanding will finally come to lighten every corner of the mind which has been cleared of the debris which darkens it.

These exercises, for which three or four practice periods are sufficient, involve looking about you and applying the idea for the day to whatever you see, remembering the need for its indiscriminate application, and the essential rule of excluding nothing. It is emphasized again that while complete inclusion should not be attempted, specific exclusion must be avoided. Be sure you are honest with yourself in making this distinction. You may be tempted to obscure it.

Lesson 8 "My mind is preoccupied with past thoughts."

This idea is, of course, the reason why you see only the past. No one really sees anything. He sees only his thoughts projected outward. The mind's preoccupation with the past is the cause of the total misconception about time from which your seeing suffers. Your mind cannot grasp the present, which is the only time there is. It therefore cannot understand time, and cannot, in fact, understand anything.

The only wholly true thought one can hold about the past is that it is not here. To think about it at all is therefore to think about illusions. Very few minds have realized what is actually entailed in picturing the past or in anticipating the future. The mind is actually blank when it does this, because it is not really thinking about anything.

The purpose of the exercises for today is to begin to train your mind to recognize when it is not really thinking at all. While thoughtless "ideas" preoccupy your mind, the truth is blocked. Recognizing that your mind has been merely blank, rather than believing that it is filled with real ideas, is the first step to opening the way to vision.

This can be done four or five times during the day, unless you find it irritates you. If you find it trying, three or four times is sufficient. You might find it helpful, however, to include your irritation, or any emotion which the idea may induce, in the mind-searching itself.

Section 3 - The Ego and False Autonomy

Perceptual distortions are not abstractions. They are merely confusions. Each man makes one ego for himself, although it is subject to enormous variation because of its instability, and one for everyone he perceives, which is equally variable. Their interaction IS a process which literally alters both, because they were not made either BY or WITH the unalterable.

The result is a kind of "double vision", which would have produced an actual diplopia, if she had not settled for nearsightedness. This was an attempt to see the concrete more clearly through the ego's eyes, without the "interference" of the longer range. Her virtual lack of astigmatism is due to her real efforts at objectivity and fairness. She has not attained them, or she would not be nearsighted. But she HAS tried to be fair with what she permitted herself to see.

Why are you surprised that something happened in the dim past, when it is so clearly happening right now? You forget the love that even animals have for their own offspring, and the need they feel to protect them. This is because they regard them as part of themselves. No one disowns something he regards as a very real part of himself. Man reacts to his ego much as God does to His Souls, -- with love, protection, and great charity. The reaction of man to the self he made is not at all surprising. In fact, it duplicates in many ways the way he will one day react to his real creations, which are as timeless as he is.

The question is not HOW man responds toward his ego, but only what he believes he IS. Again, belief is an ego-function, and as long as your origin is open to belief at all, you ARE regarding it from an ego viewpoint. That is why the Bible quotes me as saying, "Ye believe in God, believe also in me." Belief DOES apply to me, because I am the teacher of the ego. When teaching is no longer necessary, you will merely know God.

Belief that there IS another way is the loftiest idea of which ego-thinking is capable. This is because it contains a hint of recognition that the ego is NOT the self. Helen always had this idea, but it merely confused her. Bill, you were more capable of a long-range view, and that is why your eyesight is good. But you were willing to see because you utilized judgment against what you saw. This gave you clearer perception than Helen's, but cut off the cognitive level more deeply. That is why you believe that you never had knowledge.

Repression HAS been a stronger mechanism in your own ego defense, and that is why you find her shifts so hard to tolerate. Willfulness is more characteristic of her, and that is why she has less sense than you do. It is extremely fortunate, temporarily, that the particular strengths you will both develop and use are precisely those which the other must supply now. You who will be the strength of God are quite weak, and you who will be God's help are clearly in need of help. What better plan could have been devised to prevent the intrusion of the ego's arrogance on the outcome?

Undermining the foundation of an ego's thought-system MUST be perceived as painful, even though this is anything but true. Babies scream in rage if you take away a knife or a scissors, even though they may well harm themselves if you do not. The speedup has placed you both in the same position.

You are NOT by any means prepared, and in this sense you ARE babies. You have no sense of real self-preservation and are very likely to decide that you need precisely what would hurt you most. Whether you know it now or not, however, you both HAVE willed to cooperate in a concerted and very commendable effort to become both harmLESS and helpFUL, two attributes which MUST go together. Your attitudes, even toward this, are necessarily conflicted, because ALL attitudes are ego-based.

This will not last. Be patient awhile, and remember what we have said once before; the outcome is as certain as God! Helen used to perceive the quotation "To him that hath shall be given" as a paradox that bordered on the ironic. She also had a similar reaction to another related one: "Faith is the gift of God." We have re-interpreted both of these statements before, but perhaps we can make them even clearer now.

Only those who have a real and lasting sense of abundance can be truly charitable. This is quite obvious when you consider the concepts involved. To be able to give anything implies that you can do without it. Even if you associate giving with sacrifice, you still give only because you believe you are somehow getting something better so that you can do without the thing you give.

"Giving to get" is an inescapable law of the ego, which ALWAYS evaluates itself in relation to others' egos, and is therefore continually preoccupied with the scarcity principle which gave rise to it. This IS the meaning of Freud's "pleasure principle." Freud was the most accurate "ego psychologist" we ever had, although he would not have preferred this description himself. His ego was a very weak and deprived concept, which could function ONLY as a thing in need.

The "reality principle" of the ego is not real at all. It is forced to perceive the "reality" of other egos, because it CANNOT establish the reality of itself. In fact, its whole perception of other egos AS real is ONLY an attempt to convince itself that IT is real.

"Self esteem," in ego terms, means nothing more than that the ego has deluded itself into accepting its reality and is therefore temporarily less predatory. This "self esteem" is ALWAYS vulnerable to stress, a term which really means that a condition has arisen in which the delusion of reality of the ego is threatened. This produces either ego-deflation or ego-inflation, resulting in either withdrawal or attack. The ego literally lives by comparisons. This means that equality is beyond its grasp, and charity becomes impossible.

The ego NEVER gives out of abundance, because it was made as a SUBSTITUTE for it. This is why the concept of GETTING arose in the ego's thought-system. All appetites are "getting" mechanisms representing ego needs to confirm itself. This is as true of bodily appetites as it is of the so-called "higher" ego needs. Bodily appetites are NOT physical in origin, because the ego regards the body as its home, and DOES try to satisfy itself through the body. But the IDEA that this is possible is a decision of the ego, which is completely confused about what is really possible. This accounts for its essential erraticness.

Consider the inevitable confusion which MUST arise from a perception of the self which responds: When I was completely on my own I "had no idea what was possible."The ego DOES believe it is completely on its own, which is merely another way of describing how it originated. This is such a fearful state that it can only turn to other egos, and unite with them in a feeble attempt at identification, or attack them in an equally feeble show of strength. The ego is free to complete the stem: "When I was completely on my own" in any way it chooses, but it is NOT free to consider the validity of the premise itself, because this premise is its FOUNDATION. The ego IS the belief of the mind that it is completely on its own.

The ego's ceaseless attempts to gain the Soul's acknowledgement and thus establish its own existence are utterly useless. The Soul in its knowledge is unaware of the ego. It does NOT attack the ego. It merely cannot conceive of it at all. While the ego is equally unaware of the Soul, it DOES perceive itself as rejected by something which is greater than itself. This is why self-esteem in ego terms MUST be a delusion.

The creations of God do not create myths, but the creative efforts of man can turn to mythology, but only under one condition. What man then makes is no longer creative. Myths are entirely perceptions and are so ambivalent in form, and so characteristically good and evil in nature that the most benevolent of them is not without fearful components, if only in innuendo. Myths and magic are closely associated, in that myths are usually related to the ego origins, and magic to the powers which the ego ascribes to itself. Every mythological system includes an account of "the creation," and associates this with its particular perception of magic.

The "battle for survival" is nothing more than the ego's struggle to preserve itself and its interpretation of its own beginning. This beginning is always associated with physical birth, because nobody maintains that the ego existed before that point in time. The religiously ego-oriented tend to believe that the Soul existed before, and will continue to exist afterwards, after a temporary lapse into ego-life. Some actually believe that the Soul will be punished for this lapse, even though in reality it could not possibly know anything about it.

The term "salvation" does NOT apply to the Soul, which is not in danger and does not need to be salvaged. Salvation is nothing more that "right-mindedness" which is NOT the one-mindedness of the Soul, but which must be accomplished before one-mindedness can be restored. Right-mindedness dictates the next step automatically, because right perception is uniformly without attack, so that wrong-mindedness is obliterated. The ego cannot survive without judgment, and is laid aside accordingly. The mind then has only ONE direction in which it can move.

The directions which the mind will take are always automatic, because they cannot BUT be dictated by the thought-system to which it adheres. Every thought-system has INTERNAL consistency, and this does provide a basis for the continuity of behavior. However, this is still reliability and NOT validity. Reliable behavior is a meaningful perception, as far as ego thinking goes. However, VALID behavior is an expression which is inherently contradictory, because validity is an END, and behavior is a MEANS. These cannot be combined logically, because when an end has been attained, the means for its attainment are no longer meaningful.

Test constructors recognize that there are different kinds of validity, and also that they are of different orders. This means that they do not mean truth and do not pretend to mean it. Test validity can be judged by logic, by theory, and by practice, each being regarded as a different dimension. In each case, the amount of confidence is expressed in some form of percentage, either quantitatively, or merely in terms of "high," moderate, and low. But a hypothesis is tested as either true or false, to be accepted or rejected accordingly. If it is shown to be true it becomes a fact, after which no one attempts to evaluate it unless its status AS fact is questioned.

EVERY idea which the ego has accorded the status of fact is questionable, because facts are in the realm of knowledge. Confusing realms of discourse is a thinking error which philosophers have recognized for centuries. Psychologists are generally quite deficient in this respect, as are many theologians. Data from one realm of discourse do not mean anything in another, because they can be understood only WITHIN the thought-systems of which they are a part. This is why psychologists are concentrating increasingly on the ego, in an attempt to unify their clearly unrelated data. It need hardly be said that an attempt to relate the unrelated cannot succeed.

The recent ecological emphasis is but a more ingenious way of trying to impose order on chaos. We have already credited the ego with considerable ingenuity, though not with creativeness. But it should always be remembered that inventiveness is really wasted effort, even in its most ingenious forms. We do not have to EXPLAIN anything. This is why we need not trouble ourselves with inventiveness. The highly specific nature of invention is not worthy of the abstract creativity of God's Creations.

Section 2 - Special Principles for Miracle Workers

The miracle abolishes the need for lower order concerns. Since it is an illogical, or out-of-pattern time interval, by definition, the ordinary considerations of time and space do not apply.

Clear distinction between what HAS BEEN Created and what IS BEING created is essential. ALL forms of correction (or healing) rest on this FUNDAMENTAL correction in level perception.

Another way of stating 2) is: NEVER confuse right with wrong-mindedness. Responding to ANY form of miscreation with anything EXCEPT a DESIRE TO HEAL (or a miracle) is an expression of this confusion.

The miracle is ALWAYS a DENIAL of this error, and an affirmation of the truth. Only Right-Mindedness CAN create in a way that has any real effect. Pragmatically, what has no real effect, has no real existence. Its REAL effect, then, is emptiness. Being without substantial content, it lends itself to projection.

The level-adjustment power of the miracle creates the right perception for healing. Until this has occurred, healing cannot be understood. Forgiveness is an empty gesture, unless it entails correction. Without this, it is essentially judgmental, rather than healing.

Miraculous forgiveness is ONLY correction. It has no element of judgment at all. "Father forgive them for they know not what they do" in NO way EVALUATES what they do. It is strictly limited to an appeal to God to HEAL their minds. There is no reference to the outcome of their misthought. THIS does not matter.

The Biblical injunction "Be of one mind" is the statement for REVELATION readiness. My OWN injunction "Do this in remembrance of me" is the request for cooperation in miracle-workers. It should be noted that the two statements are not in the same order of reality, because the latter involves a time awareness, since memory implies recalling the PAST in the present.

Time is under MY direction, but Timelessness belongs to God alone. In time, we exist for and with each other. In Timelessness, we coexist with God.

Section 2 - The Message of the Crucifixion

I told you before that you can always call on me to share my decision and thus MAKE IT STRONGER. I also told you that the crucifixion was the last foolish journey that the Sonship need take, and that it should mean RELEASE from fear to anyone who understands it. While we emphasized the Resurrection only before, the purpose of the crucifixion and how it actually LED to the Resurrection was not clarified at that time. Nevertheless, it has a definite contribution to make to your own lives, and if you will consider it WITHOUT fear, it will help you understand your own role as teachers.

You have reacted for years AS IF you were being crucified. This is a marked tendency of the separated, who ALWAYS refuse to consider what they have done to THEMSELVES. Projection means anger, anger fosters assault, and assault promotes fear. The real meaning of the crucifixion lies in the APPARENT intensity of the assault of some of the Sons of God upon a brother. This, of course, is impossible, and must be fully understood AS an impossibility. In fact, unless it IS fully understood as ONLY that, I cannot serve as a real model for learning.

Assault can ultimately be made ONLY on the body. There is little doubt that one BODY can assault another, and can even destroy it. But if destruction ITSELF is impossible, then ANYTHING that is destructible cannot be real. Therefore, its destruction does NOT justify anger. To the extent to which you believe it DOES, you MUST be accepting false premises and TEACHING THEM TO OTHERS. The message which the crucifixion was intended to teach was that it is not necessary to perceive ANY form of assault in persecution because you cannot BE persecuted. If you respond with anger, you MUST be equating yourself with the destructible, and are therefore regarding yourself insanely. I have made it perfectly clear that I am like you, and you are like me. But our fundamental equality can be demonstrated only through joint decision.

You are free to perceive yourselves as persecuted if you choose. But you might remember when you DO choose to react that way that I WAS persecuted as the world judges, and did NOT share this evaluation for myself. And because I did not share it, I did NOT strengthen it. I therefore offered a DIFFERENT interpretation of attack, and one which I DO want to share with you. If you will BELIEVE it, you will help me TEACH it.

There can BE no justification for the unjustifiable. Do not believe there is, and do not TEACH that there is. Remember always that what you believe you WILL teach. Believe with me, and we will become equal as teachers. YOUR resurrection is your re-awakening. I am the model for rebirth, but rebirth itself is merely the dawning on your minds of what is already in them. God placed it there Himself, and so it is true forever. I believed in it, and therefore made it forever true for me. Help me to teach it to our brothers in the name of the Kingdom of God. But first believe that it is true for you, or you will teach amiss.

My brothers slept during the so-called "agony in the garden," but I could not be angry with them, because I had learned I could not BE abandoned. Peter swore he would never deny me, but he did so three times. It should be noted that he did offer to defend me with the sword, which I naturally refused, not being at all in need of bodily protection. I AM sorry when my brothers do not share my decision to hear (and be) only one voice, because it weakens them as teachers AND learners. But yet I know that they cannot really betray themselves or me, and that it is still on them that I MUST build my church.

There is no choice in this, because only you can BE the foundation of God's church. A church is where an altar is, and the presence of the altar is what makes it a church. Any church which does not inspire love has a hidden altar which is not serving the purpose for which God intended it. I must found His church on you because you, who accept me as a model are literally my disciples. Disciples are followers, but if the model they follow has chosen to SAVE THEM PAIN IN ALL RESPECTS, they are probably unwise NOT to follow him.

I elected, both for your sake AND mine, to demonstrate that the most outrageous assault, as judged by the ego, did not matter. As the world judges these things, but NOT as God knows them, I was betrayed, abandoned, beaten, torn, and finally killed. It was perfectly clear that this was only because of the projection of others onto me, because I had not harmed anyone and had healed many. We are still equal as learners, even though we need not have equal experiences. The Holy Spirit is glad when you can learn enough from MINE to be re-awakened by them. That was their only purpose, and that is the only way in which I can be perceived as the Way, the Truth, and the Light.

My brothers and yours are constantly engaged in justifying the unjustifiable. My one lesson, which I must teach as I learned, is that no perception which is out of accord with the judgment of the Holy Spirit CAN be justified. I undertook to show this was true in a very extreme case, merely because this would serve as a good teaching aid to those whose temptations to give in to anger and assault would NOT be as extreme.

I will, with God Himself, that none of His Sons should suffer. Remember that the Holy Spirit is the communication link between God the Father and His separated Sons. If you will listen to His voice, you will know that you cannot either hurt or BE hurt, but that many need your blessing to help them hear this for themselves. When you perceive only this need in them, and do not respond to any others, you will have learned of me, and be as eager to share your learning as I am. The crucifixion CANNOT be shared, because it is the symbol of projection. But the Resurrection IS the symbol of sharing, because the re-awakening of every Son of God is necessary to enable the Sonship to know its wholeness. Only this IS knowledge.

The message of the crucifixion is very simple and perfectly clear: "teach ONLY love, for that is what you ARE." If you interpret it in any other way, you are using it as a weapon for assault rather than as the call to peace for which it was intended. The Apostles often misunderstood it, and always for the same reason that makes anyone misunderstand anything. Their own imperfect love made them vulnerable to projection, and out of their own fear they spoke of the wrath of God as His RETALIATORY weapon. They also could not speak of the crucifixion entirely without anger, because their own sense of guilt had made them angry.

Nor could they have described my reactions to Judas Iscariot as they did, if they had really understood ME. They could not have believed that I could have said, "Betrayest thou the Son of Man with a kiss?" unless I BELIEVED IN BETRAYAL. The whole message of the crucifixion was simply that I did NOT. The "punishment" which I am said to have called forth upon Judas was a similar reversal. Judas was my brother and a Son of God, as much a part of the Sonship as myself. Was it likely that I would condemn him when I was ready to demonstrate that condemnation is impossible?

I am very grateful to the Apostles for their teaching, and fully aware of the extent of their devotion to me. But as you read their teachings, remember that I told them myself that there was much they would understand later, because they were NOT wholly ready to follow me at the time. I emphasize this only because I do not want you to allow ANY fear to enter into the thought system toward which I am guiding you. I do NOT call for martyrs but for TEACHERS.

The crucifixion was a complex of behaviors arising out of clearly opposed thought systems. As such, it is the perfect symbol of conflict between the ego and the Son of God. It was as much intrapersonal as interpersonal then, just as it is now, and it is still just as real. But BECAUSE it is just as real now, its lesson, too, has equal reality WHEN IT IS LEARNED. I do not need gratitude any more than I needed protection. But YOU need to develop your weakened ability to BE grateful, or you cannot appreciate God. HE does not need your appreciation, but you DO.

You cannot love what you do not appreciate, and FEAR MAKES APPRECIATION IMPOSSIBLE. Whenever you are afraid of what you are, you do not appreciate it, and will therefore reject it. As a result, you will TEACH REJECTION. The power of the Sons of God is operating all the time, because they were created as creators. Their influence on EACH OTHER is without limit, and MUST be used for their joint salvation. Each one MUST learn to teach that all forms of rejection are utterly meaningless.

The separation IS the notion of rejection. As long as you teach this, YOU still believe it. This is NOT as God thinks, and you must think as He thinks if you are to know Him again.

Lesson 5 "I am never upset for the reason I think."

This idea, like the preceding one, can be used with any person, situation or event you think is causing you pain. Apply it specifically to whatever you believe is the cause of your upset, using the description of the feeling in whatever term seems accurate to you. The upset may seem to be fear, worry, depression, anxiety, anger, hatred, jealousy, or any number of forms, all of which will be perceived as different. This is not true. However, until you learn that form does not matter, each form becomes a proper subject for the exercises for the day. Applying the same idea to each of them separately is the first step in ultimately recognizing they are all the same.

In these exercises, more than in the preceding ones, you may find it hard to be indiscriminate, and to avoid giving greater weight to some subjects than to others. It might help to precede the exercises with the statement:

"There are no small upsets. They are all equally disturbing to my peace of mind."

Then examine your mind for whatever is distressing you, regardless of how much or how little you think it is doing so.