I invite you now to find a comfortable position in which you are centered and alert.
For example,
If you are sitting in a chair,
You could lean slightly forwards,
Straighten your back,
Drop your shoulders and press your feet gently onto the floor.
You can close your eyes or hold a gaze at some point in front of you.
Bring into awareness the story,
The situation,
The feelings and reactions of resentment towards other or yourself.
Which feelings arise?
And name the feelings gently,
For example anger,
Disappointment,
Grief.
And hold them compassionately.
And continue to breathe.
Do you notice some feelings in your body and some thoughts into your mind?
Now gently ask yourself,
Do I have to continue to replay this story in my mind?
Do I have to hold onto these feelings in my body?
Or is it time to let go?
If the answer is yes,
You could say to yourself letting go,
Letting go.
Gently repeat the phrase and breathe.
If you feel that you can't let it go,
Give yourself compassion for not being ready to let go.
Take one of your hands and imagine it's the hand of someone very kind and caring.
Place this hand slowly and gently on whichever part of your body hurts the most.
Perhaps you feel the pain or resentment more in your chest or perhaps in your head,
Neck or stomach.
Wherever it is most intense,
Lay your hand there and breathe.
Allow your hand to rest on you lightly and gently.
Feel it against your skin or against your clothes.
And feel the warmth flowing from your palm into your body.
Now imagine your body softening around this pain.
Loosening up,
Softening up and making space.
Open the body and feel any space that arises as you try to let go.
Notice if any of the feelings,
Thoughts and emotions return.
And then simply return to softening and the phrase letting go.
And hold your pain and resentment very gently.
Feel it as if it is a crying baby or a whimpering puppy or a priceless work of art.
Infuse this gentle action with caring and warmth as if you are reaching out to someone you care about.
Let the kindness flow from your fingers into your body.
And let your resentment flow out from your body.
Let it go.
Let go the tension.
Let go the breath.
There is no need to hold them.
You can let go.
Continue this for as little or as long as you wish.
Five seconds or five minutes,
It doesn't matter.
It's the spirit of letting go with kindness that counts when you make this gesture,
Not a duration of it.
Most people find this exercise very soothing because it tends to center them and bring comfort.
So I encourage you to do it repeatedly throughout your day.
And if by some chance you didn't get much out of it,
Please try it again,
At least several more times.
With repetition you are likely to find it very helpful.
Now be grateful to yourself to take the time to letting go and practice.
Now you can open your eyes,
Make some movements and come back to your day.
