A fire reflected in a lake cannot burn the water. Neither can emotions disturb the mind when you don’t allow yourself to become involved in them. Don’t identify an emotion as your self. The fear or anger is not you, only an impersonal phenomenon.

Mentally pull back from the emotion and turn your awareness around to observe it. When in the grip of negative emotion we tend to believe it will never end. But emotions are no more permanent than thoughts.

With continued practice you’ll find that you only have to wait and any emotion, whether pleasant or unpleasant, is bound to change.