Traditional Buddhist practices include naming any emotions that may arise while practicing, for example, saying silently, “Jealousy is here” or whatever it is that you identify. Naming the emotion in this way objectifies it and the namer becomes an observer with the perspective that that entails, rather than “being jealous,” which suggests being caught up in that emotion. Research has also shown that the act of naming an emotion activates a part of the brain involved in self-regulation. The bare fact of naming is what is important, rather than any subsequent conclusions you may draw about that emotion. So when we name what is arising, we are actively dampening down that emotion—as well as taking the observer stance.
The following practice is usually done as part of a sitting practice, but you could also do it informally in your everyday life when you notice difficult emotions arising.
Whenever you notice a strong emotion arising, identify it and note it—for example, say “Sadness is here” or softly repeat “Sadness, sadness, sadness.” At the same time notice what “sadness” feels like in the body. Sometimes there may be more than one emotion arising—for example, anger may be the first, strongest emotion, but fear is often found underlying it. So, sometimes it can be helpful to just sit and notice how emotions wax and wane. You may be surprised when you identify what comes up.
As always, it is important to remember with all of these practices that we are not doing them to make them disappear. This is one of the paradoxes of meditation—if you practice with the intention of making a difficult emotion go away, you will most likely be disappointed. We are practicing “being with” whatever arises.