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@Kerome, Some links for you:
Nine stages of training the mind: https://www.lionsroar.com/the-nine-stages-of-training-the-mind/
And 4 foundations of mindfulness: http://www.vipassanadhura.com/fourfoundations.html
Forgive yourself first. You are human. We all are.
Most important for me and most helpful for me is to: feel the emotion and drop the story line. Pema Chodron advises that and it's so incredibly helpful to me. Let the story line go. The emotions only last 90 seconds.... this has been shown scientifically. What drags it around are our thoughts about it and our perseverating about it.