Here is a shadow-quickie.
I notice an aversion/attraction to somebody/thing in daily life, find the specific quality that brings it up, and then tell myself:
I am somebody who …
I am somebody who is a loser. I am somebody who is loud. I am somebody who is inconsiderate. I am somebody who is insane. I am somebody who is ugly. I am somebody who is angry. (Aversions.) I am somebody who has elegance. I am somebody who is smart. I am somebody who is clear. I am somebody who is friendly. (Attractions.)
I find at least three specific examples of how it is true in my own life. Times when I lived those qualities.
And I then take time to feel it. To let it sink in, get a bodily felt sense of being somebody who has those qualities. Taking time to allow my self image to reorganize to include this too, in a real and genuine way.
If I need to, I can do the same with the reversals of those qualities. In that way, I find both here now, and there is a freedom from both.
This simple practice probably works best if I have experience with projection work already, for instance from The Work.
The effects are often quite noticeable. From being caught up in aversions and attractions, and not immediately finding it in myself, there is a shift.
The world becomes a mirror, what is out there is also right here now. Tension melts. A sense of separation melts. There is a sense of fullness and wholeness. A sense of coming home. Of being complete here now. Spaciousness in all directions. I experience myself differently.
And then appreciation for those qualities, because they so clearly are part of the wholeness of who I am. Recognizing them here now, and feeling them here now, is the gateway into finding that wholeness. There is an allowing of them, an appreciation for them, a kindness towards the qualities and those expressing them (all of us including myself), even a love for them.
So I see these qualities right here, through specific examples of how they are expressed in my life. I take time to feel them here now, allowing my self-image to reorganize to include them. And from here, there is a sense of wholeness and gratitude for the qualities and the process.