Choose a person in your life that you know well but have a grudge against.
On a piece of blank paper, draw a “frown” in the center of the page and record a few words that capture the essence of your grudge.
Fill the rest of the page with 15 circles. Fill each of these circles with a word or phrase that describes something about the person for which you are grateful.
Now hold the page at arm’s distance and notice how the grudge gets lost in the sea of gratitude. How do your emotions and thoughts change as you focus on the person now?