Mindfulness and Difficult Emotions

It's never too late to apply the skills of awarenessSharon Salzberg

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Meditation on Calling Up Difficult Emotions

Sit comfortably or lie down, with your eyes closed or open. Center your attention on the feeling of the breath, wherever it’s easiest for you—just normal, natural breath. If it helps, use the mental note in, out or rising, falling. 

After a few moments of following your breath, consciously bring to mind a difficult or troubling feeling or situation from the recent or distant past, a scenario that holds intense emotion for you—sadness, fear, shame, or anger. Take a moment to fully recall the situation. Doing that isn’t likely to feel comfortable, but stick with it. At any point, you can return to following your breath for respite. 

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