My emp0loyer offers online videos on various topics to help employees. This one is from Daily Journey. This presenter is hector.

• Long term resentment can destroy us.
• There are things we can do other than running our minds over and over on our negative feelings.
• Some people may be holding resentment for years or decades.
• The good news is you can do something about it.
• We are responsible for replaying our resentment and negative thoughts.
• Mindfulness and mediation are two good ways to start.
• Meditation is where you select a special space to work on your mind and thoughts.
• During this time we’ll say good bye to all the things that we are seeing, smelling, tasting, touching and the rest. We withdraw from that.

Process:

• Close your eyes.
• Sit very still.
• Let go of everything outside.
• Let’s go digging inside, cause if resentment is in us, and the anxiety that comes from it is in us, let go find and undo it.
• Meditation and mindfulness is a powerful tool to help us.
• Get in a comfortable position but not too comfortable if you are sleepy.
• You want your thoughts to be placed on your mind.
• The thing that is not physical, your emotions, your feelings, your sensations, the energies that come in and out.
• As we get there the mind will distract us.
• As we sit in mediation, withdraw. close your eyes.
• We’ll start thinking cause the mind is busy, thinking all the time.
• Lifting resentment — what a weight off my shoulders.
• Settle your body in a nice mediation position.
• Relax and take a deep long breath.
• Now inhale, fill up everything, hold it for a little bit. and then exhale and let it all out.
• Hold for four, exhale for four hold for four seconds. do this for about ten rounds.
• In your mind you see a future time, in the distance you see a future you. Maybe six months, a year or five years’ time. The future you have no resentment.
• Seeing yourself as resentment free is called future refuge.
• Your future self has confidence.
• Let that visualization sink into your mind, the possibility of being resentment free. have a nice exhale and then do a stretch. whatever you need to do.
• Once the body is settled, withdraw from everything. Nothing to see, our job is to be aware of our body.