Observe Again and Again

This is also a witnessing meditation.  Whenever a sudden emotion rises, just notice it silently.  It could be fear, or anger or desire. Just be completely conscious when it arises, and note: desire, desire, desire, desire. That’s all.  Don’t try to change the emotion. Don’t try to escape from it.  Just witness it consciously.  This simple act can throw such a beam of awareness on the emotion, it will be impossible for the emotion to sustain itself before it.  Understand, any emotion can overwhelm you only when you are unconscious, unaware.  The moment you take note of it without getting involved, you stand apart from it.  Just naming it creates a distance between the emotion and you.  You clearly experience that your emotion is not you.  Without your unconscious support, the emotion loses its charge.