> Throughout your day you will experience both positive and negative emotions. Often we attach a story to these emotions (especially the negative ones), which may unnecessarily amplify them. 

> Learning to drop the story and simply identify the raw experience of your emotions, is a great way to develop the ability to observe them without judgment. This gives you the ability to surrender to the emotion, and allow it to pass through your awareness with less residual damage. This works to cultivate the incredible state of “equanimity” - which will enhance your ability to be both calm and content despite your circumstances.

> A common analogy is to think of your emotions as being like clouds in the sky - coming and going. Behind any cloud there is always clear blue sky - peace and contentment. Training to become more emotionally aware can enable you to spend more time in this calm, happy place.

For example:
When you next experience a positive emotion, tune into the actual physical sensations that you’re experiencing in that moment.

How do you know you are experiencing joy, happiness, pleasure etc? 
Observe the sensations of the emotion and watch as it's intensity varies. 

On the flip side, when you next experience a negative emotion, tune into the actual physical sensations that you’re experiencing in that moment.

How do you know you are experiencing anger, fear, jealousy etc?
Observe the sensations of the emotion and watch as it's intensity varies. 

As the old saying goes - “This too shall pass.”

Witnessing the arrival, rise, peak, fall and then absence of all emotional states helps you realise that emotions are simply events in the mind - they are separate from YOU. Knowing this and experiencing it with mindfulness gives you back control when emotions (especially negative ones) do arise.