Step 3: Move your attention back and forth between the pleasant and the unpleasant.
Notice how the pleasant sensations interact with the unpleasant ones and focus your attention on the exchange. Notice how the nervous system naturally finds a rhythmic pattern that swings back and forth between the pleasant sensations and the unpleasant ones, just as it does in labor. Follow that rhythm and let it build momentum, like a pendulum. Notice how the unpleasant sensations create a vortex while the pleasant ones create a counter vortex and allow those to develop without getting caught in either the vortex or the counter vortex. Notice how, just when the unpleasant sensations start to seem intolerable, you can increase your capacity to tolerate them by focusing energy on places in the body that feel resourced.
Can't change a rubric once you've started using it.