How To Do It:

If you have access to a labyrinth, use it; otherwise, create a simple labyrinth or spiral on the ground with stones or chalk. Walk slowly through the labyrinth, focusing on each step and consciously releasing resentment with each breath. When you reach the center, pause to acknowledge the feelings you’ve released, then walk back out, symbolizing your journey toward clarity and peace.

Why It Works:

Walking a labyrinth is a symbolic journey that mirrors the process of moving through and releasing negative emotions. The structured path helps guide your mind in processing and letting go of resentment.

Guided Practice:

Find a space where you can walk in a spiral or labyrinth pattern. Stand comfortably at the entrance and close your eyes.

Take a deep breath and feel the ground beneath your feet, and take a few deep breaths to prepare for your walk notice any tension or heaviness in your body, and allow yourself to become aware of your intention for this practice.

Begin to walk slowly and mindfully along the path, staying present with each step. As you walk, bring to mind any feelings of resentment or unresolved emotions. Notice where these feelings reside in your body—perhaps a tightness in your chest or a heaviness in your shoulders. Stay with the sensation, allowing yourself to fully experience it as you continue walking.

As you follow the path, imagine the twists and turns of the labyrinth helping to unwind these feelings. Feel each step as a release, each turn as an opportunity to let go. Allow the walking to become a process of transformation, letting the path guide you deeper into a state of release and understanding.

When you reach the center of the labyrinth, pause for a moment. Take a few deep breaths and notice any shifts in your body or mind. Feel the space within you that has been created by letting go, the lightness that comes with release. When you are ready, slowly begin your walk back out, taking with you a sense of clarity and renewal.

How To Do It:

Create a small, safe fire—either in a fire pit, a fireplace, or even using a candle. Choose a song that resonates with your feelings of resentment, and dance around the fire, imagining the flames burning away the negative emotions as you move. With each movement, visualize the fire transforming your resentment into ashes, leaving you lighter and more at peace.

Why It Works:

Fire is a symbol of transformation and purification. Dancing around the fire helps to channel the intense emotions of resentment and burn them away, leaving behind a sense of renewal and clarity.

Guided Practice:

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Find a space where you can safely dance around a small fire or candle standing still for a moment, feeling the warmth of the fire and the coolness of the air around you. Take a few deep breaths, inhaling the energy of the fire and exhaling any tension from your body. Start with gentle movements, perhaps swaying side to side or moving your arms slowly, noticing the play of shadows and light created by the fire. Feel the connection between your breath and your movements, and allow this connection to guide you.

Gradually, invite your movements to become larger and more expressive. Use your whole body—stretch your arms out wide, twist your torso, lift your legs. Notice the sensations in your muscles as they contract and release, and the rhythm that naturally emerges from your dance. Imagine that the fire is your partner, and let its warmth and light inspire your movements. Experiment with different speeds—move slowly, savoring each motion, then speed up, feeling the rush of energy through your body.

As you continue dancing, stay present with the sensations in your body. Notice the texture of your clothes against your skin, the feeling of the ground beneath your feet, and the warmth radiating from the fire. Pay attention to any shifts in your energy levels—do you feel more grounded, more fluid, or perhaps more energized? Allow yourself to fully inhabit this space, to feel the fire’s energy merging with your own, creating a dynamic interplay between stillness and motion.

When you feel ready, start to slow your movements, allowing them to become smaller and more subtle. Gradually bring yourself to a place of stillness, standing near the fire. Feel the heat on your skin, the steadiness of the ground beneath you, and the rhythm of your breath. Take a few moments to notice any lingering sensations or emotions, and let yourself be fully present with whatever is there. When you are ready, gently bring your awareness back to the room, feeling grounded and centered.

How To Do It:

Find a small, smooth stone and hold it in your hand. Spend a moment silently imbuing the stone with all of your feelings of resentment. When you’re ready, find a body of water or an open space where it’s safe to throw the stone. As you throw it as far as you can, imagine all of your resentment leaving your body and mind, carried away with the stone.

Why It Works:

The physical act of throwing the stone serves as a powerful release of the heavy emotions associated with resentment. The distance and finality of the throw help you to mentally let go of the negative feelings.

Guided Practice:

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Find a comfortable place where you can stand and hold a small stone in your hand taking a few deep breaths, allowing your body to relax and your mind to settle into the present moment. Close your eyes and bring to mind any feelings of resentment or frustration you may be holding onto. Visualize these emotions as being transferred into the stone, making it feel heavier in your hand.

As you hold the stone, feel its weight and texture, noticing how it feels against your skin. Imagine that all your resentments and frustrations are being absorbed into the stone, becoming a physical representation of your emotional burdens. Feel the sensations in your hand and body — perhaps a heaviness in your grip, a tension in your shoulders, or a tightness in your chest. Stay with these sensations, allowing the stone to take on the weight of your emotions.

When you feel ready, find a safe spot and throw the stone as far as you can, imagining that you are throwing away all of your resentment and frustration with it. Feel the release in your arm and body as the stone leaves your hand, noticing how the weight lifts away from you. Notice if any feelings, thoughts, or images arise — perhaps a sense of relief, a feeling of liberation, or even a memory of letting go. Allow these experiences to deepen your practice, connecting you more fully to the act of release.

After throwing the stone, take a few more deep breaths, grounding yourself in the present moment. Notice how your body feels now — perhaps lighter, more free, or simply more at peace. Gently open your eyes, carrying this sense of release and freedom with you into your day, feeling more ready to let go of past burdens and embrace a lighter, more open state of being.

How To Do It:

In a private space, create a large circle on the ground using salt. Stand in the center of the circle and imagine that the salt is creating a barrier between you and the resentment. Speak aloud the things you feel resentful about, then step out of the circle, leaving the resentment behind. Sweep the salt away, symbolizing the clearing of these negative feelings.

Why It Works:

Salt has long been associated with purification and protection. This ritual uses the salt circle to contain and then clear away resentment, leaving you feeling cleansed and free from negative energy.

Guided Practice:

Find a quiet space where you can create a small circle of salt on the ground.

Taking a few deep breaths, allowing your body to relax and your mind to settle into the present moment. Hold a small container of salt in your hands, feeling its weight and texture. Visualize the salt as a symbol of protection and purification, ready to absorb and transform any negative energy you wish to release.

Begin to pour the salt slowly in a circle around your feet, creating a boundary of protection and release. Feel the action of pouring as a ritual, a mindful act of setting your intention for release and renewal. Notice the sensations in your hands and body as you pour the salt — perhaps a sense of power, a feeling of focus, or a calm energy moving through you. Stay with these sensations, allowing the ritual to deepen your connection to the present moment.

As you stand within the circle, imagine that any negative energy, thoughts, or emotions are being drawn out of your body and absorbed into the salt. Feel the release with each breath, as if the salt is pulling away any heaviness or darkness. Notice if any feelings, thoughts, or images arise — perhaps a sense of protection, a feeling of cleansing, or even a memory of feeling safe. Allow these experiences to deepen your practice, connecting you more fully to the act of release and renewal.

When you feel ready, step out of the circle and take a few more deep breaths, leaving the salt behind as a symbol of everything you have released. Notice how your body feels now — perhaps lighter, more grounded, or simply more at peace. Gently open your eyes, carrying this sense of release and renewal with you into your day, feeling more protected and free.

How To Do It:

Take a piece of paper and place a few drops of ink or paint on it. Fold the paper in half, pressing the ink to create random patterns. Open the paper and look at the blot. Use this blot as a basis to create an abstract piece of art that represents your feelings of resentment. As you work, imagine transforming the negative energy into something creative and new.

Why It Works:

This exercise uses the randomness and fluidity of ink blots to represent the chaotic nature of resentment. By turning the blots into art, you symbolically transform the negative feelings into something constructive and expressive.

Guided Practice:

Take a moment to settle into a comfortable position. Close your eyes if it feels right, and let your breath flow naturally. Feel the ground beneath you and imagine that with each breath, you are drawing strength and stability up from the earth.

Think of a situation or person that has caused you feelings of resentment, letting the emotions come up naturally. Notice the sensations in your body — perhaps a tightness in your chest, a clenching in your jaw, or a heat in your face.

As you hold these emotions, take your ink or paint and drop a few blots onto the paper. Watch as the ink spreads and interacts with the paper, noticing how it moves and expands. Allow yourself to stay with these sensations, letting the act of creating art with your emotions guide your experience. Notice any emotions that arise — perhaps a sense of release, a feeling of transformation, or even a touch of lingering anger. Allow these emotions to be present, knowing they are part of the process of transformation.

Visualize the ink blots as representations of your emotions, spreading out and releasing their hold on you. See if any images, symbols, or patterns emerge from the blots — perhaps a shape that represents your resentment, a symbol of letting go, or a pattern of growth. Allow these images to deepen your connection to the process, letting them guide you in transforming your emotions into something new. Notice how this visualization affects you — perhaps bringing a sense of freedom, a feeling of creativity, or even a recognition of your ability to transform negative emotions.

When you feel ready, set down your ink or paint and take a few deep breaths, looking at the artwork you’ve created. Notice how your body feels now — perhaps more relaxed, more open, or simply more aware of your ability to transform. Gently open your eyes, carrying this sense of transformation and creativity with you into your day, feeling more empowered to turn your emotions into art and growth.

How To Do It:

Take a piece of clay or playdough and spend a few minutes squeezing, twisting, and shaping it as a way to express your resentment. Once you’ve shaped the clay into something that represents your feelings, smash it with your hands or a mallet, imagining the resentment being broken down and dissipated with each blow.

Why It Works:

The tactile sensation of working with clay, followed by the act of smashing it, provides a satisfying physical outlet for anger and resentment. This exercise allows you to destroy the negative energy in a controlled, symbolic way.

Guided Practice:

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Holding a piece of clay in your hands, take a few moments to breathe deeply and feel the weight and texture of the clay. Notice its coolness, its malleability, and how it responds to your touch squeezing the clay tightly, feeling it press against your fingers and palms.

As you squeeze, notice any tension in your body and let the clay absorb it. Feel the resistance of the clay, the way it pushes back against your grip. Allow yourself to squeeze harder, noticing any sensations that arise in your hands, arms, or chest.

When you feel ready, smash the clay onto a hard surface. Observe the sound, the sudden release, and the way the clay flattens and spreads. Stay with the experience, feeling the echo of the smash resonate through your body.

Take a few moments to pause, noticing any changes in your body or breath. Maybe you feel the grounding sensation in your feet, the steadiness of your stance or maybe something else. When you’re ready, gently bring your awareness back to the room, feeling grounded and present.

How To Do It:

Fill a small container with water and freeze it. Once frozen, take it out of the freezer and hold it in your hands, imagining that the ice represents your resentment—cold, hard, and unyielding. As the ice begins to melt, focus on the sensation of the water warming in your hands, symbolizing the softening and release of your resentment. Allow the water to drip away, taking the negative emotions with it.

Why It Works:

The slow melting of ice is a powerful metaphor for the gradual release of resentment. This exercise engages your sense of touch and temperature, making the experience of letting go more tangible and embodied.

Guided Practice:

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Holding a piece of ice in your hand, take a deep breath and feel its coldness pressing against your skin notice the sharp chill of the ice, its solidity, and how it slowly begins to melt from the warmth of your hand. Imagine this ice represents feelings of resentment or anger that you wish to dissolve. Feel the contrast between the hard, solid ice and the softening water that starts to drip down your fingers.

As the ice continues to melt, stay with the sensations in your hand and throughout your body. Notice the numbness spreading from the cold, the way your skin tightens and then releases as the ice slowly melts away. Invite yourself to become aware of where these feelings of resentment are familiar in other parts of your life—perhaps in certain relationships, at work, or even in self-talk. Allow images, memories, or patterns related to these feelings to naturally come to mind.

Allow any beliefs or meanings associated with these feelings to arise gently. Feel the difference between holding onto resentment, which can feel heavy or cold, and the gradual release as the ice melts—one might feel restrictive, while the other opens up space. Notice any shifts in your body as the ice diminishes—how it changes shape, loses its rigidity, and becomes fluid. Allow yourself to release as the ice transforms and lets go of its grip.

When the ice has fully melted, take a moment to observe the water in your hand. Notice the sensations left behind, whether it's a lingering chill or a sense of warmth returning to your skin. Stay with whatever emerges, allowing yourself to be present with the experience. When you’re ready, gently bring your awareness back to your surroundings, noticing your breath and the ground beneath you.

How To Do It:

Gather materials like yarn, string, or strips of fabric in colors that represent your feelings of resentment. Weave these materials together on a simple loom or even by braiding them by hand. As you weave, focus on the emotions you’re embedding into the fabric. When you’re finished, either unravel the weave to symbolize letting go or burn it in a safe place to release the negative energy.

Why It Works:

Weaving is a meditative, repetitive action that allows you to channel your emotions into something physical. The act of unraveling or burning the weave afterward symbolizes the release and transformation of resentment.

Guided Practice:

Sit comfortably with a piece of fabric or thread. Close your eyes and take a deep breath, feeling the texture of the material in your hands.

Think of a situation or person that has been a source of resentment for you allow this feeling to come into your awareness, noticing how it feels in your body—perhaps a tightness in your shoulders, a clenching in your jaw, or a heaviness in your chest.

As you hold the fabric or yarn, begin to weave or twist it in your hands, imagining that you are weaving the threads of your resentment into it. Feel the texture of the material, the way it bends and twists under your fingers, and allow yourself to focus on this tactile experience. Notice any thoughts or memories that arise as you weave—perhaps images of the situation or person, familiar patterns of thought, or beliefs about what happened.

As you continue, imagine that with each weave or twist, you are transforming this resentment into something new. Perhaps the threads become softer, the fabric looser, or the colors brighter. Notice how this transformation feels in your body—perhaps a sense of lightness, a softening, or a release. Allow yourself to explore these sensations, staying present with whatever comes up. Allow this act of weaving to symbolize something meaningful for you—perhaps integrating this experience, letting go of it, or finding a new perspective.

When you feel ready, set the fabric or yarn down and take a few more deep breaths. Notice how your body feels now—whether there is a sense of calm, resolution, or perhaps a new understanding of your feelings. Allow yourself to stay with this experience for a few more moments, enjoying the sensation of release and transformation. When you are ready, gently open your eyes, carrying this sense of clarity and acceptance with you into your day.

How To Do It:

Close your eyes and imagine yourself standing in front of a large mirror. Visualize the mirror reflecting back all of your feelings of resentment. In your mind, see yourself shattering the mirror with a powerful strike. As the pieces fall away, imagine the resentment breaking into fragments and dissipating, no longer holding power over you.

Why It Works:

This visualization exercise uses the dramatic image of shattering glass to symbolize the breaking of resentment’s hold over you. The act of mentally smashing the mirror represents reclaiming your power and breaking free from negative emotions.

Guided Practice:

Sit comfortably in front of a mirror or imagine one in your mind's eye.

Gazing into the mirror, noticing your reflection. Look into your own eyes, and see if any thoughts, beliefs, or emotions come up. Perhaps you see familiar patterns or expressions that have become habitual, or maybe a particular image or memory comes to mind.

Imagine that this mirror represents old beliefs or self-images that no longer serve you. As you continue to gaze, notice if there are specific beliefs or patterns that feel heavy or outdated. Visualize these beliefs as cracks forming on the surface of the mirror. See if you can imagine these cracks spreading, representing the breaking apart of these old, limiting beliefs. Perhaps you sense a feeling of release, a shift in energy, or maybe an unfamiliar sensation.

Now, imagine taking a deep breath and, with your exhale, the mirror shatters completely. See the pieces falling away, leaving behind only open space or a new, clear reflection. Notice what fills this space—perhaps a new image of yourself, an insight, or a different feeling altogether. Allow yourself to explore this new space, sensing any changes in your body or mind. Maybe there is a lightness, a sense of freedom, or perhaps a deeper awareness of who you are becoming.

When you feel ready, take a few more deep breaths, allowing this new space to settle within you. Notice how your body feels now—whether there is a sense of clarity, openness, or perhaps a new energy. Allow yourself to stay with this feeling for a few more moments. When you are ready, gently open your eyes, carrying this sense of renewal and insight with you into your day.

How To Do It:

Write down everything you’re resentful about on separate pieces of paper. As you tear each paper, visualize the resentment being destroyed and rendered powerless.

Why It Works:

The act of tearing paper is a tangible way to destroy the physical representation of your resentment. The sound of tearing amplifies the sense of release and dissolution of negative emotions.

Guided Practice:

Begin by finding a comfortable seated position, with your feet grounded on the floor and your spine gently lengthened. Take a deep breath in, and as you exhale, allow your body to settle, releasing any tension you may be holding. Let your shoulders soften and your jaw relax. Close your eyes if that feels comfortable, or soften your gaze.

In front of you, you have several pieces of paper. On each one, you’ll write down something you feel resentment toward. As you write, notice any sensations in your body—perhaps a tightness in your chest, a flutter in your stomach, or a heaviness in your shoulders. See if you can allow any images or memories to arise as you write, letting yourself become aware of what comes to the surface.

Once you’ve finished writing, pick up the first piece of paper. Hold it in your hands and read the words to yourself. Feel the weight of what you’ve written, noticing where you carry this resentment in your body, and allow yourself to be present with it for just a moment. Now, as you prepare to tear the paper, visualize that resentment as a tangible force, something you can break apart and render powerless.

Slowly, tear the paper in half. As the paper splits, imagine the resentment dissolving, losing its grip on you, and becoming something you no longer need to carry. Perhaps you sense a lightness in your chest, or maybe it’s something subtler—a slight shift, a release, or even just the idea of letting go.

Continue with each piece of paper, one by one. Write, read, and tear. With each rip, feel the act of release. Notice if your breath changes or if the tension in your body shifts as you destroy the power of what once held you back. If at any point, the sensations become intense, simply pause, and take a deep, steadying breath, coming back to the feeling of your feet grounded on the floor.

When you’ve finished tearing all the papers, sit for a few moments in the quiet that follows. Allow yourself to notice any remaining feelings or thoughts—perhaps there’s a new sense of spaciousness, or maybe something else entirely has emerged. With each breath, let yourself be present with whatever is here now.

When you’re ready, begin to wiggle your fingers and toes, slowly bringing your awareness back to the room around you. Take one final deep breath in, and as you exhale, feel yourself grounded and present, lighter from the release.