When an emotion arises within you, dive into it instead of pushing it away or trying to rationalize it. Let it express itself fully within you without trying to project it onto someone or something else. It's now your emotion and it's trying to tell you something. What is the message behind that emotion? How does it feel in your body? Are there emotions under that emotion? Feel and observe your emotions for as long as you can without reacting in ways that are harmful for you and/or others.