www.youtube.com/.../watch?v=9mDKT1VaAqQ

A practice of mindful breathing is very important,

and we should not wait until...

the strong emotion comes in order to practice.

We have to train ourselves with that practice so that when that emotion comes,

naturally we will remember to practice.

And emotion is something like a storm,

and you feel that it's coming,

and if you notice that the strong emotion is coming,

you prepare yourself in order to receive it and to handle it.

Drop anything you are doing,

sit down or lie down,

and wait for it while practicing mindful breathing.

In the sitting position or in the lying position,

you breathe in and you become aware of the rising and falling of your abdomen.

This is a deep breathing.

For a strong emotion, we need deep belly breathing.

We breathe in in such a way that our stomach will rise as high as possible,

and when you breathe out, we bring it down as much as possible.

Instead of staying here on the level of the brain, you bring your mind down,

you focus your attention down here on the level of the navel.

When there is a storm, when you look at the window, you see the tree...

standing in a storm and if you look at the top of the tree, you'll see that

the branches and the leaves are swaying back and forth violently according to the wind.

The level of our brain is like the top of the tree.

Don't stay there in the time of a storm.

Bring your attention down to the level of the navel,

and that is why it's good to observe the rise and fall of your abdomen while breathing in and out.

Just focus all your attention on your in-breath and the rising of your abdomen,

and just remember, dear friend, you are more than your emotion.

You can handle your emotion with the practice of mindful breathing.

You have already survived many strong emotions.

You don't have to die just because of one emotion.

Just keep that insight alive and practice deep breathing,

and you can survive the strong emotion very well.

And when the strong emotion is gone, you say that next time it can come.

I know how to handle.

I'm not afraid.