When Difficult Emotions or Sensations Come Up Meditative Responses

Acknowledge / “Let Go” / Return

Acknowedge / “Stay With ” / Explore

CONCENTRATIVE MEDITATION (primary object of awareness: breath, mantra, prayer, visualization)

Acknowledge - “Let Go” - Return to object of meditation

MINDFUL MEDITATION(any object can be center of awareness, object may change)

Choice: “Let Go” (as with Concentrative Meditation) or “Stay With” Attitude of Open Curiosity Willingness to be with “What Is” Befriending and Exploring Radical Acceptance / Focusing