When a difficult emotion, sensation, or memory arises, learn to touch up against the pain in small increments. To do this, bring your attention to a place in your body that feels comfortable or neutral. Feel this comfortable place for a few minutes. Then slowly move the attention to the difficult emotion. Feel that for a minute, then move back to the comfortable place again. Keep moving the attention patiently back and forth between these two areas. This gradual re-experiencing can modulate the intensity of the emotion and create a sense of mastery over the feeling.
– Amy Schmidt & Dr. John J. Miller, "Healing Trauma with Meditation"