can examine in yourself how subtly this mechanism works. It can sometimes be seen when you’re alone and have been watching television or reading for a while. You’ve been distracted from the here and now for quite a long period of time, and have been merged with the events in the movie or book. Then at a certain point the movie ends or you finish the book. The temporary state of merging stops abruptly, and you briefly become conscious of yourself in the here and now. Observe carefully: you might now experience an uncomfortable feeling. This is the most subtle self-rejection, inherent to being distracted from your aware state. And it’s accompanied by the urge to immediately start doing something else. If you have little or no meditation experience, you won’t recognise this urge and will therefore give in to it immediately: you’ll start zapping channels or reading something else, or immediately go to bed or whatever. You dissociate from the uncomfortable feeling. But if you’ve been meditating for a while, and you recognise the subtle self-rejection and can stay present with it for a few moments, embracing it with non-judgemental awareness, then dissociation changes into transcendence to a clearer and more spacious self-knowing awareness. When self-rejection is lovingly embraced, it is transcended in clear, non-judgemental awareness. Each time awareness finds itself again in this way, it becomes a little clearer and more stable, and thus more able to embrace the next manifestation of self-rejection or despair with even more loving awareness.