Mindfulness of Current Emotions: Letting Go of Emotional Suffering

Related: Identifying Emotions

Observe your emotion
  • Step back and just notice your emotion.
  • Experience your emotion as wave, coming and going.
  • Now imagine surfing the emotion wave.

  • Try not to block or suppress the emotion.
  • Don't try to get rid of or push away the emotion.

  • Don't try to keep the emotion around.
  • Don't hold on to it.
  • Don't amplify it.
Practice mindfulness of body sensations
  • Notice where in your body you are feeling emotional sensations.
  • Experience the sensations as fully as you can.
  • Observe how long it takes before the emotion goes down.
Remember: You are not your emotion
  • Don't necessarily act on your emotion.
  • Remember times when you have felt different.
Practice loving your emotion
  • Respect your emotion.
  • Do not judge your emotion.
  • Practice willingness.
  • Radically accept your emotion.