RAIN

One useful way of dealing with emotions (or physical sensations) is R.A.I.N, an acronym as explained below:

R= Recognition: Recognizing/Reaffirming a certain sensation, mental state or emotion such as heat/tingling, anger or fear (or joy) occurring in this moment, the prerequisite to be able to work with it.

A= Acceptance: Accepting/Allowing/Acknowledging and embracing the sensation or emotion as it is without resisting (or clinging to) it or judging yourself, but tolerating its presence. Stay at its periphery or keep a soft gaze (a general gentle awareness without focusing) if it is too strong.

I= Inquiry or Interest (or investigation): with curiosity/interest, intuitively (without actively thinking about it, if possible), in a relaxing way, investigating/exploring that sensation or emotion in order to understand it, its nature/texture, how it feels, the unpleasantness (or pleasantness) associated with it, its corresponding bodily sensations of heat, pressure, tightness (or lightness, tingling) etc..., how it comes into existence (due to remembering certain things happening in the past etc...), how it changes, how it may increase when first noticed and fades gradually on its own accord when there is no "fuel" added to it. Also investigate the associated mental reaction to the above: likes/dislikes, clinging/judging/aversion.

N= Non-identification: Not taking it personally by identifying with it as "my pain", “my anger” or “I am angry” (or my joy, I am peaceful), not participating in the process, not thinking about the person or the circumstance triggering the emotion (which would be like adding fuel to the fire). Simply experiencing the process itself (observing the fire): the presence of a sensation or mental state known as heat or anger (or joy), how it feels (in the mind or in the body), its nature of being just a natural process that arises due to certain causes and conditions, and that we have the choice (and the freedom) not to react to. It is more or less a result of the first three (R.A.I.), through insight: a non-action rather than an action. Mindfulness will facilitate this non-identification and only understanding/wisdom will be the ultimate cause and condition for it to arise. It cannot be forced (not unlike the process of a flower blooming).