1. Identify and list: unhappy situations, persons affecting you, places, or things; feelings of guilt, shame, fear, anger, irritation, annoyance, unfairness, or lack no matter how small; all grievances against anyone or anything, no matter how small; all idle wishes or fantasies; all past hurts, hates, etc.. Making this list will need to be done over and over, perhaps over several years. Follow the following steps each time you make a list (ideally every day).
2. Look inside and see only a holy fire of love called Atonement. Any darkness, unbelief, fear or guilty feeling about this should be added to the list.
3. Realize that this holy fire is love, you are love and love is all there is anywhere and everywhere. Any other beliefs are lies and illusions and should be added to the list.
4. Achieve peace in the presence of the fire of Atonement. Feel safe there. Practice this.
5. Gently feed the items on your list into the fire. They will be undone by the Atonement.
6. Now you are free.
7. Go running! (my way of saying, have fun, be happy)
ps: If you want to talk to the flame or call it Jesus, or Christ, or Tao, do so. It will help you.