Letting go of emotional suffering associated with negative emotions is not the same thing as letting go of the emotions themselves. Letting go of the suffering is a process that we can learn.

We do not mean pushing away or sitting on the emotions. The emotions are valid, and represent experiences and interactions that were or are painful. What we are talking about is dealing with these emotions in a new way that will relieve some of the suffering that goes with them.

In learning to let go of our emotional suffering, we use the mindfulness skills that we have practiced before, the observe and describe skills. We learn to get some distance from our emotions, to stand back and observe them. If we can get distance, we can see them more clearly.

Try getting some distance from a painful emotion that you have. Put it over there and look at it, maybe as if it were on a screen or a stage. Describe in words what the experience of that emotion is like. This also helps to give you distance and perspective.

By looking at your emotions, you are exposing yourself to them, looking and describing, not necessarily acting on them, and not being swallowed by or overwhelmed by them.