In our previous meditations, Noticing and Labeling, and Labeling Emotions, we practiced how to recognize, get familiar with, label our emotions, and observe them as they arise ,change and then go away. 

In today's meditation, we will focus on how to work with difficult emotions. We'll use mindfulness, curiosity, and compassion to recognize, label, soften, and allow difficult emotions to pass through us. 

Working with difficult emotions in this way helps us deal with them more skillfully. 

You can find the corresponding discussion in episode 10 of the Mindful Agility podcast at mindfulagility.com.