It is important to have a tool-belt of coping skills to help us face the world. Here is a 4-part meditation that I have found very helpful by Tara Brach. It is called “RAIN." Tara says about her meditation, “RAIN is one of the most powerful tools I know for working with difficult emotions and discovering the freedom of an awake, compassionate presence.” the meditation involves four simple steps: Recognize what is happening, Allow the experience to be there, Investigate with interest and care, and Nurture with self-compassion.
If you would like to hear Tara give the step-by-step instructions, here is a 10 min video.