Anywhere you are now,
Take a comfortable position.
With your back straight but not contracted,
And close your eyes or hold your gaze on a point in front of you.
Take your time and try to notice and observe your breath without modifying it.
Let it be as it is.
Even when you are not observing it,
Your breath comes and goes by itself.
Without your effort,
The air comes into your body and gets out independently.
The air comes and goes at its pace.
Which is the pace?
Can you feel it?
It's regular or maybe it's slow or quick.
You may also notice the air that enters from your nose and goes down into your belly.
And you can feel your belly blowing up and then blowing down.
And the air makes the reverse path and goes outside your body.
As if it were a wave that arrives gradually,
Gets its pitch and then falls down and disappears in the sea.
So now the waves of your breath.
Notice the waves of your breath.
They come and go without your effort.
Even the emotions could be compared to the waves.
They get their pitch of intensity and then drop as a breath without your effort.
In fact,
You know that emotion lasts from some seconds to a few minutes.
The trend of emotion is like a wave.
It's not something steady that lasts forever.
And you can find out it even right now.
Every sensation you are feeling now is not changeless,
Constant and durable,
But changes moment by moment.
If you do nothing to modify your breath,
The air comes and goes by itself.
And the same is with emotions.
If you don't try to stop them or eliminate them or escape from them,
But let them be as they are,
They disappear by themselves with the passage of time.
Like the waves if you don't try to stop the emotion.
They increase,
Get their pitch and then they disappear.
And you can try it with the emotion you are feeling now or with the emotion that is more familiar to you.
Try to imagine it as if it were a wave.
You feel it coming in your body,
It increases,
Get a pitch of intensity that lasts only a few seconds and then gradually drops,
Falls down and goes away without any effort from you.
You can try it now with any sensation,
Physical or emotional.
Instead,
If you try to resist to this emotion,
You only make it last longer.
Is that what you want?
Could you consider the emotion as waves without trying to escape from them or avoid them or stop them even if they are unpleasant and painful?
The same is with the pleasant emotions.
You don't have to try to make them last longer.
You don't have to control them.
But let them be as they are.
You can surf the waves,
Not fight with them,
Not escape from them,
But surf them.
This is a secret to mastering emotions.
Let them be as they were waves in the ocean.
Because the ocean is not the single wave,
But it is much more.
So you are not a single emotion,
But you are much more than that.
Can you feel it?
Can you practice surfing the waves of your feelings and emotions?
In case of trouble you can help yourself with surfing your breath.
Try it for the next moments.
Let the wave comes,
Let the wave goes.
Find your peace.
No rush.
Nothing to get.
Only to observe and let it be.
Try to surf any wave you meet.
And when you are ready you can gently open your eyes and go back to your life like a surfer who faces every wave he meets.
