Here are the steps to the A.C.O.R.N process:
A--Acceptance. Recognize your emotion. Identify what the emotion is. Give it a name. Naming it makes it lose power. Accept how you feel without judgement. Acknowledge and own the emotion.
C--Compassion. Offer yourself open compassion and allow yourself to feel surrounded by God's visceral love and grace while you feel the emotion at the same time. Rest in this love. Picture the emotion with backdrop of open sky that is God's pure and infinite love. Feel the emotion and love with this picture in your mind for a few minutes until it loses some power.
O--Objective Curiosity. Explore your emotion with objective curiosity and full awareness and mindfulness. What does the emotion feel like? Where is it located in your body? What is the sensation like? What about this emotion in my body needs attention most now? What is it trying to tell you? Why? See what comes up with objective curiosity and mindful attention. Write it down or speak it out. Don't judge what you see or feel.
R--Refocus/Reframe. Once you understand where the emotion came from, refocus and reframe the situation around it. Flip the script and change the narrative around the situation. Don't try to change the emotion or force it away. Instead, consider applying the serenity prayer to the situation to gradually change your perception of it. What can I change about the situation? What can I not change? Do I know the difference? Write them down and take action to follow through on these questions.
N--Not Layering. This last step comes automatically and is the by product of the rest of the steps. By allowing your emotions to be there, you are not layering the emotion. It's okay to feel. Feelings are just indicators that something in our lives need attention. Not layering means don't be disgusted that you're angry or don't be frustrated that you're depressed, etc. It may even mean not reacting to a reaction to an emotion. Start where your are. It means when a difficult emotion comes up, you don't bite the hook and react to it. Stand back and choose how you're going to respond while you let it be there.
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