Mindful Observation

We can use our breathing to be in contact with out feelings and accept them. If our breathing is light and calm--a natural result of conscious breathing--our mind and body will slowly become light, calm, and clear, and our feelings also.

Mindful observation is based on the principle of "non-duality": our feeling is not separate from us or caused merely by something outside us; our feeling is us, and for the moment we are that feeling. We are neither drowned in nor terrorized by the feeling, nor do we reject it. Our attitude of not clinging to or rejecting our feelings is the attitude of letting go, an important part of meditation practice.
If we face our unpleasant feelings with care, affection, and nonviolence, we can transform them into the kind of energy that is healthy and has the capacity to nourish us. By the work of mindful observation, our unpleasant feelings can illuminate so much for us, offering us insight and understanding into ourselves and others.