RAINN is a mindful technique for managing difficult emotions. It was created by Tara Brach; this is my adaptation of it.
This is a technique I use myself regularly and teach to many of my clients and students. It's not difficult but like any practice you need to do it a few times before it becomes second nature to you. These resources are designed to help you do that.
The resource pack includes:
6 minute guided meditation (audio file) 
A4 PDF of the RAINN process - save this to your phone gallery so you can glance at it whenever you need a reminder
a 10 minute video talking you through the technique - like a mini workshop.
 
You can use the resources in any way you like; I'd recommend starting with the video and then use the poster and recording whenever you need them.