James wrote:I'm having a very shitty day.
Mate, what can I say? Dukkha sucks!
The instructions you have been given should see you through.
While our practice involves the observation of all sensations with equanimity, as you progress, you will be able to turn the same objective awareness towards all phenomena. You will also note that emotions that arise in the mind are actually compound-phenomena consisting of cittas, thoughts, vedanas and kaya (heart-rate and breathing fluctuations as an example). When you see them like this, it is easier to disengage from them and observe them equanimously. If you can't, don't worry about it. Vedanas co-arise with the vast majority of cittas, so observing vedanas - one is also indirectly observing mind.
Just accept the present reality "as it is"
-- SN Goenka
If you find yourself so upset that you can't get it together to practice vedananupassana, go back to anapana. If its really bad and anapana isn't possible, try recollecting the qualities of the triple gem.
One last thing...
Don't forget your dhamma-friends. They're here to help and support you!
“No lists of things to be done. The day providential to itself. The hour. There is no later. This is later. All things of grace and beauty such that one holds them to one's heart have a common provenance in pain. Their birth in grief and ashes.”
- Cormac McCarthy, The Road
Learn this from the waters:
in mountain clefts and chasms,
loud gush the streamlets,
but great rivers flow silently.
- Sutta Nipata 3.725Compassionate Hands Foundation
(Buddhist aid in Myanmar) • Buddhist Global Relief