Since covering up is not always beneficial in the long run, we can practice other ways of dealing with unpleasant, unwanted emotions.

The E lesson offers several ways to practice mindful awareness and exploration of feelings.

‘Surfing the waves’ is the first time that a short period of silence is introduced.

During this practice, the teacher allows for some mildly annoying (boredom and restlessness) feelings to emerge and explores them in a mindful way.

This practice is intended as a way to experience more distress tolerance in the face of real-time but minor unpleasant experience.