In Buddhism, looking at ourselves and our hearts is an important part of practice, which can help us understand our thoughts and emotions and find ways to deal with them. The following are some suggestions on how to conduct self-observation and inner observation:

1. Meditation: In order to better observe yourself and your inner mind, you need a quiet environment and a relaxed body. Spend some time meditating and relaxing to get yourself into a calm, relaxed state.

2. Think deeply: In a state of meditation, think deeply about your life and emotions. Think about the sources of your pain, worries, problems, etc., and how they affect your life.

3. Self-observation: In the process of in-depth thinking, pay attention to your own thoughts and emotions. Observe your own emotional changes, think about your reactions and opinions on certain things, as well as your own behaviors and decisions.

4. Accept yourself: In the process of self-observation, you must accept your weaknesses and shortcomings. Instead of trying to escape or cover them up, look at your shortcomings and look for ways to fix them.

5. Change yourself: On the basis of accepting yourself, work hard to change your behavior and way of thinking. Through self-reflection and learning, you can gradually reduce your worries and pain and increase your inner peace and happiness.

6. Seek help: If self-contemplation and inner reflection cannot solve the problem, you can seek help from a Buddhist practice instructor or psychological counselor. They can provide more specific advice and support to help you better deal with your inner pain and worries.

In short, observing oneself and observing the heart in Buddhism requires individuals to think deeply about their own life and emotions and accept themselves based on meditation. Based on this, work on changing your behavior and way of thinking to increase your inner peace and happiness. If self-practice doesn't solve the problem, you can seek professional help.