This practice is about learning to sit with uncomfortable or challenging feelings.
Learning to sit with discomfort is a wildly challenging, yet fundamental skill that can facilitate the processing of any emotional disruption. You may have heard the phrase, “Don’t just do something, sit there.”
So to practice this skill, simply find a few moments to sit. Now, simply notice.
Perhaps it can be helpful to recall that an emotion is a reaction to a thought that lasts a mere 90 seconds. Notice the sensations in the body If we leave the emotion to process through our body without judgement, without adding to it with another thought/emotion, it will simply dissipate.
“To stay with a broken heart,
with a rumbling stomach,
with the feeling of hopelessness and wanting
to get revenge – that is the path
of true awakening.
Sticking with that uncertainty,
getting the knack
of relaxing in the midst of chaos,
learning not to panic – this
is the spiritual path.”
~Pema Chodron
When in an emotion arises, simply sit for 90 seconds and notice.
Notice the sensations in the body. Notice them arise then soften.
Notice the thoughts that come and allow your mind to watch them go. Allow them to pass without judgement.
Take a breath in and a long breath out. Just notice.