Forgiveness

Practice releasing small grudges and resentments rather than holding onto them.

Practice when you notice yourself holding onto irritation or resentment from an earlier interaction, replaying a negative exchange, or carrying negativity.

When you notice you are holding onto a grievance, pause. Acknowledge the feeling. Ask: "Is carrying this serving me or anyone else?" If not, consciously choose to set it down, at least for now.

What resentments did you notice yourself carrying? Were you able to set any down? What makes some grievances harder to release than others?

Approach people and situations with fresh eyes rather than filtering them through past negative experiences.

Practice when interacting with someone you have had difficulties with, when entering a meeting where there has been conflict, or when you notice yourself prejudging.

Before interacting with someone you have a negative history with, pause. Acknowledge your past-based expectations. Then consciously decide to meet them fresh, as they are now.

Were you able to approach anyone with fresh eyes today? What happened when you did? How strong is the pull to filter through past experiences?

Notice when you are holding a fixed negative story about someone and practice loosening your grip on that story.

Practice when you notice yourself thinking negatively about a colleague, holding a grudge, or approaching someone with a pre-formed negative narrative.

When you notice a fixed negative story about someone, pause. Acknowledge the story: "The story I'm telling myself is..." Then ask: "Is this the only possible story? Could there be a more generous interpretation?"

What fixed stories did you notice yourself holding? Were you able to loosen them? What stories have you held so long they feel like facts?