Yeah that’s exactly what I mean by not inserting yourself. When you engage with the thoughts, feelings, and sensations, your awareness narrows and you focus on them. As your focus deepens, it becomes amplified and will continue. When you notice this happening, go back to a more neutral observer mindset and let it flow past.

It’s a bit tricky because sometimes you get caught focusing on being the observer and letting sensations pass. It’s a more subtle thought but as you practice those subtle sensations become more apparent. It’s a useful sensation in the beginning to let the more “coarse” sensations and feelings go but eventually you need to let that go too.