Let yourself hurt.
Explore it, know it, come to understand it, as if your pain was a soul unto itself.
Then sit softly with it, as would a friend. Offer no advice, only the hope that comes from companionship. For you are in pain, but you are not pain itself. Pain is Other.
The existence of you, in fact, offers hope to the creature called Pain.
Sit, breathe, and perceive the world with two minds — yours, and that of hurt. Distinguish both. Understand them separately.
Imagine you are a spirit guide to the soul of pain inside you. Speak softly, but urgently. Keep speaking to your pain, as you would hope your spirit guide would keep reaching out to you.
Sit with your pain and keep speaking.