Shenpa is emotion. Every emotion is a form of suffering, but we do not see that. Instead, we get hooked by shenpa. Subtle forms of shenpa are our yearning for what we like and aversion to our dislikes.
If we try to go through all of our afflictive emotions, we will have to go on and on. Instead we can get down to two emotions – attraction and aversion. Then we can change those two to one – the subtle clinging to the reality of phenomena. Attachment and aversion stem from our clinging to the reality of phenomena – we think things are real, and attach to what we find pleasant and develop an aversion to what we dislike.
During meditation, thoughts often arise. We can group those thoughts into attachment or aversion. We can try to see the purpose of our attachment or aversion. Then try to follow our thoughts to the point that there is nothing to be attached to or to feel aversion for. This is analytical meditation, and then at the point where there is nothing to which to attach or avoid, we relax.
As we meditate, just knowing that we are being distracted is a first step. Over time this distraction will lessen. Slowly, one by one, conceptions fall apart and Wisdom mind gets a chance to manifest.
In the higher teachings, one does not do anything – we just 'see' conceptual thought. If one does nothing, thought disappears because it has gotten no attention. Be aware of thought, and do not react – that is the main teaching on meditation.
(Extracted from Namdroling Tibetan Buddhist Studies Centre, Montana - Khenpo Tenzin Norgay )
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