Your feelings can be postponed but not denied.

And bracketing will only work if you tend to the thoughts and feelings that arise.

Here’s an illustration of a simple mindfulness technique to help you learn to meet your emotions with some grace and equanimity.

The next time you find yourself overcome with emotions, rather than prolonging their stay by resisting them, judging them, or perpetuating them, try this:

Take a deep breath. Fill up your lungs, hold it briefly, then let all the air out.

Accept what you are feeling. Name it and accept it.

Notice what is happening in your body. Feel your heart rate and the other sensations you are experiencing.

Keep Breathing. Breath in fully, brief hold, and out fully.

With curiosity, ask yourself why you feel what you feel. Really, what about this event triggered such strong emotion in you?

Once you allow yourself to sit with it, it will be easier to let the feeling go…