Anger.

Regret.

Fear.

Acknowledge them.

Embrace them.

For what you resist, persists.

Notice the emotion.

Tell the truth about the emotion.

Give it the attention it wants.

Just not forever.

Decide how long you're willing to be in the experience.

"I'm willing to be angry for three more minutes."

That's it.

Be real about what's real for you.

What's really going on inside of you.

Then be creative.

What color is your anger?

What does it feel like?

Smell like?

Taste like?

Let yourself get lost in describing every aspect of the emotion.

Before you know it, your devotion to that emotion isn't so great.

A whole new world has opened up.

With brand new emotions.