This guide may help distinguish between what happened in observable terms, and the story (or stories) the mind creates around it. It is made up of three questions and a suggestion, followed by some examples.
What was experienced?
What was seen, heard, observed, or sensed in direct experience
What was the story?
Anything other than what was experienced, including assumptions, projections, and beliefs about self, others and the world
What was the felt-quality of the story?
A recognition of the felt quality of the story
Refocus attention
Focus attention on awareness itself, and experience the quality of that
Couple Holding Hands
I saw a couple holding hands on the street
I assumed they must be happy and in love, and wondered if I'd ever find what they've found
The felt quality of the stories were low and dense, my heart closed up
Refocused attention on awareness
Dog Barking
I heard the neighbour's dog barking loudly, they don't attend to the barking
I thought: they're inconsiderate, they should do something about it, I should say something to them again, poor dog, if you're not going to look after a dog, don't get one
The felt quality of the stories were low, it brought with it a sense of separation, righteousness and urgency
Refocused attention on awareness
I thought: put in earplugs, and maybe put the house on the market...
Heaviness in the Heart
My heart felt suddenly heavy
I assumed that I had generated it, and started to wonder why it was there, considering this and that, Googling possible causes and meanings
The felt quality of the stories were noisy
Refocused attention on awareness