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Step 1
Say yes to what is. Realize that while you can't always control outside circumstances, you can always control how you respond. Stay with your feelings and choose to respond differently to them.
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Step 2
Observe your thoughts, feelings, and responses to life. If you're avoiding certain thoughts or feelings, pay attention to that tendency. Observe it, and then follow up by focusing on the feelings or thoughts you previously avoided.
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Step 3
You can also try watching your breath while labeling any thoughts or feelings which arise. Simply say "thought" in your mind when thought arises while you watch your breath. Say "feeling" in your mind when any tension arises while you watch your breath. As you label feelings and thoughts, you disidentify from them and they lose power over you.
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Step 4
Whenever there is an uncomfortable feeling, focus on it completely. If you like, imagine loving energy surrounding that area.
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Step 5
Whenever you're feeling stuck for any reason, breath deeply and bring complete attention to that feeling of stuckness. Notice where it arises and keep all your attention on it while breathing deeply. As you do this, the feeling of stuckness dissolves on its own.
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Step 6
Some feelings can be so uncomfortable that you might not like the idea of placing your complete attention on them. When this is the case, place complete attention on your desire to want to avoid focusing on the feeling. Your desire to avoid paying attention to a feeling will also manifest as a feeling. Pay attention to that feeling of avoidance. After it dissolves, place attention on the feeling you avoided previously. Eventually, it dissolves also.
