This statement by Tara Brach contains the essence of practice: All of our reactions to people, to situations, to thoughts in our mind – are actually reactions to the kind of sensations that are arising in our body.
See if you can practice this today: Notice the sensations in your body, before thinking sets in. Notice how the body reacts to pleasant and unpleasant events or experiences. Stay with fear as a feeling in the body before it gets to thoughts or emotions. Can you allow the sensation just remain a sensation in the body? Can you stop judging your whole life just because of a disturbing feeling in the body?