After meditating for around 10000 hours I am an expert in this.

In a nutshell you need to stop reacting and start accepting and living in the moment.

Letting bad emotions go is a scary prospect until one day you wake up and you can't remember when you last felt anger. fear or disgust.

You go from "blue balloon, my least favourite colour, it's blocking my view!" to "Nice, a balloon. It's flying!". You do this by not judging, not expecting, not demanding.