As a practice, this process can be summarized. First of all there is the matter of view. This means acknowledging……that the anxiety……however reasonable, is causing you suffering. There’s a tightness in your chest, an unsettledness in your belly, a tendency to go into red alert. Now the point is not to say “I shouldn’t worry” or “It’s a natural concern” but just to acknowledge your feeling of anxiety. Then there’s the practice: you are actually experiencing anxiety as it is happening, as an embodied feeling, with no should or shouldn’t about it. The next aspect is to steady your awareness around that feeling and let go of interpreting it, dismissing or trying to fix it. Just be with that feeling. Then breathe into the feeling, widen and soften your awareness. Relax a little, give yourself time, ease the energies associated with that feeling. Then tune into the spaciousness, the empathy and the direct clarity of the awareness of that feeling and let the feeling do what it needs to do in order to be felt.
Ajahn Sucitto, Turning the Wheel of Truth