"There are more things in heaven and earth, Horatio, Than are dreamt of in your philosophy."-Hamlet
Emotions last between a few seconds and about 1 minute, if you notice feelings and emotions hanging around longer then that, they are connected to your thoughts. Want to shift the emotion? Then adjust your way of thinking.
Firstly you will have to practice tuning into your thoughts. The mind is thinking all the time you wont even be aware of the esstimated possible 36,000 thoughts you have each hour. Why bother? Because our thinking patterns are so habitual, so deeply groved into our neural pathways we forget them. They just happen, and they may not be in our best interest. The point of paying attention to the events in the mind is to firstly be aware of whats going on but secondly to check in and see if they are in our best interest or not. Some thoughts will be, some won't, but by becoming aware we can choose which ones to follow and which to let go. This can help give a little perspective. You see we are not our thoughts or our way of thinking. Thoughts come and go without any effort from you! So the next time you notice you are stuck in judgement but dont want to be, remind yourself you can just tune into your thinking, say "hi", say "bye" and choose to let it go.
We are never trying to stop thinking or empty the mind when meditating. It's not about dismissing or denying our feelings either, its just allowing things to be without getting hijacked by our way of thinking. An old proverb says, "It takes both rain and sunshine to make a rainbow." If the clouds are grey and its raining in the mind the rainbow will be there too, so guide the mind to the rainbow.
Take a little time, breathe a few concious breaths, close your eyes and tune into your thoughts, see if you can look at them like clouds on a sky floating by. Maybe there are just images so just look at them say "hello" and "goodbye" to them. If a nice thought comes up maybe choose to spend a little time with it, let it grow a little in the mind then let that go too.
“Dare to love yourself
as if you were a rainbow
with gold at both ends.”
Want to practice a little deeper? Then practice a Mindfulness of Thoughts meditation, You'll find one on my website under Mindfulness, Mindfulness Meditations.