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This is hard to pack into a tweet, but it entails learning to sit with some really uncomfortable baggage until it stops bothering you. Overcoming the aversions that cause emotional blockages, e.g. in my case my long-held aversion to getting angry (after the school thing).

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Therapy is also a huge help here, provided it's with a good practitioner and framework. Probably a lot more helpful than meditation, as this meditation is a messy process that can open some pretty disgusting internal wounds that you then have to clean and suture somehow...

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2) Mantra or other forms of concentration meditation. This is the deadlift of meditation practices. Less about healing or liberating, more about building strength and potency in your attentional skills (that is necessary for the other work to progress well).

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This can be as simple as just saying a word out loud on repeat, or internally, or paying as exclusive attention to your breath as possible. Most athletes, musicians etc. are already cultivating some version of this in their craft. It's part of how they get flow states etc.

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3) Paying attention to every sensory input in consciousness (including thoughts and stuff) at once. Done in sitting meditation first, eventually can be done anywhere so long as you maintain it.

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So you try to be simultaneously aware of everything from body itches through sounds of traffic, smells, random thoughts, etc. All this without getting stuck contemplating one thing in particular. As open awareness as possible of as many things as you can consciously detect.