Here is one way to explore what in my experience appears as an enemy, whether it’s an emotion, a state, emotional or physical pain, or something else.
Thank you for protecting me.
Thank you for your care for me.
Thank you for your love for me.
I repeat each sentence long enough so I start to feel it and then deepen into it. I may also get some insights into how the emotion, state, or pain is there to protect me, or comes from a deep caring for me, or a love for me, whichever one it is. Then move on to the next sentence.
It helps me shift my relationship from seeing it as an enemy to befriending it, and seeing how it’s genuinely there to protect me, and comes from a deep caring for me, and love for me.
It’s helpful to stay with each sentence for a while before moving on to the next one. If I do it too quickly, or try to skip a step, then the jump from where I am to recognizing it as coming from a wish to protect, and especially that it’s coming from caring and love, may be too big. When I stay with each one for a while, I can ease into it and start to feel and see it.
When I say the sentences, it’s while resting with the emotion, state, or pain. Within presence, noticing, allowing.