Acknowledging and experiencing my fear, anger, upset, etc., and "owning" these (accepting that they belong to me) and breathing will help to dilute and dissipate them. Just as good health returns after one vomits toxic contents from the stomach, the sunshine of our true spiritual nature can shine through when toxic emotions are safely experienced and emptied. Pretending that these do not exist means I will tend to project them onto other persons and events and will stay stuck. Such pretense gives rise to self-righteousness and other egoistic inflations. Having the intention and willingness to do my best to serve the divine and the highest good and accepting that I essentially am just an ordinary human being and forgiving myself and everyone else for mistakes goes a long way toward helping me to be loving in each new moment.