Think about someone toward whom you harbour negative thoughts and resentment. Ask yourself how that separation is making you feel. Sit for a moment and let the negative thoughts do their work. Then ask yourself, “How am I feeling?”
Be honest and courageous about expressing your true feelings. As we practiced earlier, if you are angry, admit it to yourself, and say to yourself, without reacting, “I am angry.” If you are sad or hurt, say, “I am sad” or “I am hurt,” etc. Being truthful about your feelings is a very important step in learning to change your reality from one of fear to one of sustainable love and joy.
Next, in the moment of unease, note where in your body you feel uneasy. Simply sit quietly and direct your awareness toward your physical pain or discomfort. Where in the body do you feel the unease?
Identify what you are feeling: nausea, stomach discomfort, a heavy heart, headaches, tight muscles, nervousness, anxiety, weakened legs, arms, or chest, and so on.
Breathe into the pain and discomfort, and as you exhale allow the breath to carry them away with it. After a short time, your body will feel rested.
Once you have isolated the negative energy in the body that has fed your thoughts, simply observe the thoughts. Without the pain in the body, the thought will be isolated, and you can witness it with the mind as if in a 3D movie theatre. As thoughts come and go, realize what those thoughts are.
Continue to sit quietly and breathe. Follow the breath with your mind.