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Hi Jack,

Unpleasantness is a judgement so if you feel you are doing something unpleasant there is not much mindfulness. When doing something you feel is unpleasant you need to be in the moment and say to yourself "I am doing a task, this is just a task" without any further thought, action or judgement. This is because as soon as you judge something it takes you out of the present moment so you are not able to experience mindfulness, and your mind usually wanders down an emotional track finding some kind of past story to back up your original thought. Then your mind goes around in circles and never gives you peace!