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When Difficult Emotions or Sensations Come Up Meditative Responses
Acknowledge / “Let Go” / Return
Acknowedge / “Stay With ” / Explore
CONCENTRATIVE MEDITATION (primary object of awareness: breath, mantra, prayer, visualization)
Acknowledge - “Let Go” - Return to object of meditation
MINDFUL MEDITATION(any object can be center of awareness, object may change)
Choice: “Let Go” (as with Concentrative Meditation) or “Stay With” Attitude of Open Curiosity Willingness to be with “What Is” Befriending and Exploring Radical Acceptance / Focusing