Do not suppress it or express it (unless you are alone). Become aware of how this particular emotion manifests itself in the body: where do you feel it? How does it feel?
Try to avoid labels of contempt because any critique of these emotions will defeat your purpose. If you object to them you will not be aware of how they work.
I also take care not to define them, don t get caught up in the stories created by the situation for this situation, and don t get lost in the reasons why these emotional reactions occur, which is another obstacle to awareness.
Speaking is much easier than doing, because the mind is keen to chew those stories. But with practice (and meditation is necessary at the same time), you will realize these stories, these rationalization reasons, just the mind, just the idea. Their only real ingredient is the energy you give them.
When you notice that you are in the head, simply say to yourself, This is the head. Doing so can help you break your beliefs about the reason your mind is preparing for your response. Because if you can see your mind, you won t get lost in it.
Instead, you can enjoy watching the wonderful performance of the mind-watching the plot weaving for the situation, watching it as if watching a movie, or watching other people s minds. You will see that the mind just cannot control itself, it will immediately assume the worst case, and then blame the other person to rationalize the automatic reaction in your body.
At the same time pay attention to a strong inertia of the mind, it will continue to fuel your emotions through its interpretation of the facts, constantly explaining why you should be unhappy. The mind just can t let go, can it?
Through practice, you will more easily separate yourself from the rationale for the mind, and simply admit: This is just the mind without criticism.
If you can look carefully and clearly (for example, without definition or criticism), you will see that all emotions-all emotional energy-have different qualities.
Look at what you find, remember not to bring any criticism or labels, just look, as if you are a scientist who is exploring something completely new.
The wonderful thing is that when you allow emotions to be there, and watch its physical response in your body, work with them instead of resisting whatever happens, and even enjoy them as much as possible, they will change.
Energy is always moving and changing. If you don t stop it, suppress it, and don t vent it to others, then you can allow it to express itself in a healthy and natural way, and then you find that it changes.
When the body is hungry, it needs to eat; when the body is scared, it needs to tremble; when the body is angry, it needs to scream and scream (not to whom), take out the cushions, slam the wall or do a long run, and then it is over.
So, if you are not caught in the psychological response derived from the interpretation of the mind, you may be able to focus on the physical response of the body. After a while, these reactions will calm down if they are allowed to do what they do.