"Once we have discovered an unwholesome thought in us, we don't have
to believe it. We simply have to recognize it: this is an
unwholesome thought; it harms me because it doesn't make me happy, it
disturbs me and makes my life more difficult.

"Thoughts based on hatred are easy to recognize because they feel
terrible. Everyone has been annoyed at some point and knows exactly
how this feels. The same is true of hating someone. It feels as if
we are thrusting arrows into our own heart. When we observe that,
sooner or later we will notice that we are fools to hurt ourselves.
People who sense a lot of hatred in themselves are much readier to
practice, because they want to get rid of all that unpleasantness."

~ Ayya Khema, "Visible Here and Now: The Buddha's Teachings on the
Rewards of Spiritual Practice," Shambhala Publications, Inc., 2001.
(A translation of the Sammanaphala Sutta with commentary.)


May this be of benefit.