My friend K. shared a simple little explorations, from Pamela Wilson.
When you notice something coming up, find the other end of the polarity, and bring them together in your mind.
See them in each hand, and bring the hands together. (Or just see them in the same hand.)
When I do this, there is a sense of relief. They don’t seem so polarized or split anymore. And I more easily recognize that they are both awake presence.