The participant explains to Tom that he feels guilty for taking time for himself - to rest or meditate or just be alone. Tom explains the two steps which can be used to release the suffering and stress around this. First is to recognise the thoughts which are occurring… which are commenting on the experience, which are saying that things need to be a certain way. The thoughts are effectively labelling ‘how things should or should not be’. When thinking is recognised. And a little distance is seen, we move onto next step. The second step is to feel the sensation which is present. It can be helpful to label the sensation, simply to make the sensation centre more specific, but it’s not necessary to label it, but to FEEL what is occurring. Thoughts provide a distraction away from our FELT SENSE. So we’ve laid thoughts aside, so then we can truly FEEL the feeling/sensation (guilt in this example). When we make space and feel into the Now, then it tends to shift, sometimes very quickly. Note: we are not trying to ‘heal’ anything here, but to simply be with what is. It’s like a gentle settling into exactly what is happening in the Now.