Before I begin, I write down on pieces of paper all my negative feelings and anger. On each piece of paper write down why you are angry and at who. Maybe you are mad at your boss, co-worker, family member, etc. If you are mad at them for more than one thing, write down each thing. If you are feeling guilty about something such as you said something mean to someone or did something, write that down also. If you failed to do something that you promised someone or even yourself, write that down. Also write down all the negative things about yourself, such as you talk more than you listen, quick to judge others, fail to follow through on things, etc. Be honest about yourself.

Once you have everything written down, place the pieces of paper in a bowl or even a bag. When I perform this meditation, I like to use sage and candles also. This is optional of course. Remember, do what feels right for you. I will show how I do it and you can adapt it to yourself. Once you have the things you need, find yourself a nice quiet place. ( This meditation can be performed inside, outside, in the tub, etc.)

Second Step:
Once I am comfortable, I close my eyes and visualize a mountain with alot of peaks that I must climb to get to the top. But my load is heavy because I have alot of "excess baggage". The mountain symbolizes reaching my spiritual peak where I will find harmony and inner peace. The "load" is all my negative thoughts and feelings that keep me from reaching my goal. The idea is to "lighten" the load. I begin to climb, but it's hard since I have a heavy load. I stop on the 1st peak (are you still visualizing?) and decide to "lighten" my load. This is where the pieces of paper come in.

Third Step:
Take out a piece of paper (any one is fine). Read it now and then close your eyes again. Think about what the paper says. Let's say it says "I am mad at one of my co-workers because they didn't do all their work which made more work for me". Examine the situation more and think about why you are mad and what could have been done to resolve it. Are you more mad at this person because you could have refused to have done the work but didn't? Are you actually mad at yourself because you offered to help them with the work but didn't really want to do it? Think about it for a few minutes and then place the paper in a bowl (or if you are outside, place it on dirt surrounded by rocks) and burn it. When you burn it, let your anger and negative feelings go with the smoke. That is how you lighten your load. Each time you read one of the papers, think about it, confront your feelings, and then let it go with the smoke. Each time you burn a piece of paper, sit back again, close your eyes, visualize climbing that mountain again. Each time you reach a peak, take out a paper and burn it. The peaks represent your negative feelings. After each burning, visualize that your load is lighter and you can climb higher. The scenery gets more beautiful and you feel happier. You do not have to complete climbing the mountain all in one sitting (unless you want to and have the time for it).

Fourth Step:
When I am done, I burn my sage and while smudging myself, I give thanks for taking some of my burdens away. (If you have any pieces of paper left, save them for the next time.) I also like to take a nice hot shower as I feel like I am washing the residue of my negative feelings away.
 

This meditation I like to do at least once a month. You would be surprised at how much excess baggage you can build up in a month. I use this to resolve issues I have with people even if it's about things that happened months or yrs ago. Anger, guilt, shame, fear, etc. only weigh you down and make your journey to finding your spirit that much harder. It's also unhealthy as it only leads to stress, ulcers, and many other ailments. It's ok to feel negative emotions as long as you also know when to let them ago. If you continue to carry them around with you, you only burden yourself and make yourself unhappy.