In a television game show called 'The Generation Game', contestants have to watch a conveyor belt travel past them, laden with prizes. They memorise the items and then get to keep anything they are able to recall after the conveyor belt has passed.
I'm like that. Except the conveyor belt is laden with lots of external people, events, and situations my ego has judged to be offensive, contemptible, or threatening. My mind makes special memoranda of all of them, then, in recalling them, I get to keep them, and find myself in a world cluttered by all of the conveyor belt prizes.
Stop picking at everything!
Stop memorising everything on the conveyor belt!
Let it all go!