Accept it, express it, mobilise it, unfreeze it and watch it – are among some meditative approaches to support you in being with whatever feeling you have.




True to their name, ‘e-motions,’ move. Left to their own devices, they come and then go again. But if we pretend they aren’t there, if we try and keep a lid on them or fight with them, we may become so tangled up in them that we forget we are separate from them, then we’re stuck with them.

When an activity is coupled with consciousness it becomes meditative. Meditation is not about trying to get rid of a feeling; it can help us let go of it.

Paradoxically, then, our starting place is the willingness to be with the feeling, to accept it.

See Finding calm on the emotional roller coaster


Here are some suggestions for ways of managing difficult emotions

* Acknowledge and accept the presence of the feeling. For example, fear, guilt, shame, sadness, ambivalence or despair. Just ‘be with’ it. Doing this is not saying you now love it; try not to judge the feeling at all. Simply allow the understanding: ‘Yes, this feeling is present in this particular moment.’ The Suchness strategy or Take Note Three Times can be helpful here.


* Loosen the lid and let the feeling go. With ‘hot’ feelings such as anger, it might be more difficult to allow a meditative awareness of the emotion. A subtle suppression may occur whereby we simply push the emotions down to be stored at an unconscious level. With these hot emotions it helps to express them with awareness instead, at least until we have allowed some of the pressure to escape.

Note: It is your anger (though someone else might have triggered it!), so it’s not appropriate to dump it on anyone else. Instead, find a way to release it when you are alone. See Allowing the Feeling

If you can, take a walk in the woods or by the sea; or, if you have the energy, go running. Otherwise, Osho Kundalini meditation provides a gentle form of release that can be done indoors. Shouting can also be helpful, beating a pillow and, if you’re confined to bed, try Gibberish and the method of Face Off. Then, it will be easier to be with it and to watch from inside any remnant of the anger.


* Mobilise stuck energy. It might be that fear, not anger, is problematic. Unlike anger, fear is a cold emotion. It tends to have a paralysing effect on us so that we contract and collapse inwardly. As do all our feelings fear has a ‘positive intention,’ but when it disconnects us from our life energy, we must know how to shift it!

The American psychiatrist, Dr. Jerome Liss, says…

We need to move when we are threatened or under perceived stress; otherwise the whole body goes out of kilter. In medical terms, this is called a parasympathetic knot. I call it the action-rest botch-up. This also explains why, after a deep, emotional turmoil that we do not express, we often fall into a state of depression.’ [1]

A cold emotion needs to be ‘heated up’ in order to move on. If you are able, dance – do a fear dance, expressing your fear through movement. Or use Gibberish or Osho Kundalini


* Activate the opposite feeling. This works with certain feelings, such as fear. The polar opposite emotion to fear is love. You can experience this on a physiological level. When we are in fear we are contracted and closed within ourselves. In love we are open, expanded…wanting to reach out to the other. It’s not possible to be open and closed – fearful and loving – simultaneously. So, the more often we are in a space of lovingness, the less we will experience fear.

Peace in the Heart can take you there or Affirmations. To unlock the contraction of anxiety, Imagine Expansion or Fill yourself with Light


* Find a sense of centring. With feelings constantly changing you might feel as if you are a little boat tossed about on a wild sea. Centring provides you with inner ballast. Being connected to your centre means you always retain some sense of equanimity or at least know that space and can return to it. The place of centring is just below the belly button, inside; it’s known at the Hara or ‘core.’ Hara Awareness is helpful or finding centring in your heart. See Peace in the Heart


* Restoring a sense of inner harmony and relaxing. Use the ‘One’ method or the Four-Step Let Go


* Bringing yourself back to the present.  This is a great antidote to fear, when our fear is related to the future, as it all will be – for example, fears about the next test you must undergo, or how your moment of dying will be; what awaits you if there is an afterlife, and so on.

The fact is: the future is unknown, hypothetical, and rather than worrying about something that is not yet, you can consciously return to the present moment. There, you can notice that right now, here, there is no fear.


* Watch, witness, observe from inside. Practice this whenever you think of it. Simply focus on a space inside and from there watch the emotions and thoughts that arise. In essence, remind yourself ‘I am not this sadness… impatience… fear’ and so on. Notice that all thoughts and feelings are not you but are just passing by, like objects in a stream. You are separate from them; you are the watcher on the bank. This is what Buddha calls ‘right remembering,’ mindfulness or sammasati.

You can practise this in the third step of OSHO Kundalini or of The Alpha Meditation.


1] ‘Osho Times’   Dr Jerome Liss

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