The practice is to observe all the ways in which we're unkind. First we simply see them for what they are — judgments and preferences. Then we practice residing in the particular physical experience — of agitation, of dis-ease, that arises when we require life to be a particular way. Paradoxically, the willingness to look at and attend to our unkindness is what ultimately heals it and transforms it into real kindness.
— Ezra Bayda, At Home in the Muddy Water