The mind likes to generate stories about experience and turn them into a judgment as to how things are going or predictions as to what will really happen. It is useful to spot this and ask ourselves “why would you say that?”. This is the most basic practice and lets us remain with our bare attention, without making it into a big story about “us” or adding on stuff from our history or our insecurities:
Then you should train yourself thus: In reference to the seen, there will be only the seen. In reference to the heard, only the heard. In reference to the sensed, only the sensed. In reference to what passes through as thoughts, only what passes through as thoughts. That is how you should train yourself.
When for you there will be only the seen in reference to the seen, only the heard in reference to the heard, only the sensed in reference to the sensed, only the thought in reference to the thought, then there is no “you” hooked in connection with that. When you are not hooked “with that”, you will not be “in that”. When there is no you “in that”, you are neither here nor beyond nor in-between the two. This is how you get to the end of suffering
The Buddha, Ud 1.10 Bahiya Sutra