Sit in tall, upright posture. Read a sentence, spoke or thought. Wait 30 seconds to a minute then read anther sentence of two.
If difficult emotion is too strong, then take a long walk, dance or exercise. Consult with a trustworthy friend or a person skilled in working a person's emotional challenges.
Allow a painful emotion to arise without trying to control it. Regard the emotion as an uninvited guest that has arrived to stay for a while.
Be aware of the difficult mixture of emotions, perceptions, memories, intentions and projections.
Turn the attention calmly to the physical sensations in the body. Notice especially what part of the body releases the sensations, such as the abdomen, stomach or chest area.
Keep softly moving the focus of attention into that area experiencing the different degrees of unpleasant or painful sensations and feelings.
Settle into the bare experience of the feelings and sensations coming out of the cells noticing all the changes taking place. Do not look for anything behind the emotions as this is a resistance to the emotion.
Stay calmly focused on the locality even when it feels calm and clear. Remember to return to pain in the cells when you are swept back into the waves of emotions.
Any anger about a story belongs to the emotion and is not a response to it. Treat anger as unhealthy.
The dissolution of painful memory, images and issues springing from the cells takes the power out of the waves of emotions and the storyline that accompanies them.
Bring calm and focused meditation to the locations in the body regularly to cool out the fire that flares up into a reactive state about something.
Remember this is a regular practice.