When a negative emotion arises, there’s no need to be afraid or nervous, just look at that situation, regard that negative emotion as being like a person who tells lies. There’s no truth behind it.Then the negative emotion will lose its power, though this technique may not completely uproot the negative emotions. It is viewed as the union of the two forms of meditation, shamatha and vipasshyana, because your mind is peaceful but you are aware of the emotions and thoughts arising. Thus you recognise the nature of your mind.

The day we become Dharma practitioners we don’t become a nice person. Working with emotions such as anger or hatred takes a long time, perhaps five or six years of inner dialogue with our negative emotions.

Sometimes we fail to recognise negative emotions. However, by carefully observing our minds, we can familiarise ourselves with them. If we do this, we will not have to force the negative emotions into submission, they will diminish naturally. ~17th Karmapa