2/ Close your eyes and imagine a fire burning a few feet in front of you. What type of fire is up to you, be it a candle flame, a blazing fireplace, a bonfire outdoors or whichever you feel the most comfortable with. Try to make this fire as real as you can, so that you feel its heat, and it captures your entire attention.
3/ With your eyes still closed, recall the feelings of hate and anger that consumed you last, but try not to recall the incident or person that caused it. Merely focus on the emotion. How did your body feel, how did your mind feel?
4/ Where does this hate and / or anger seem to concentrate? In your chest, your stomach, your head? Pay attention to the part of your body where such negative emotions come from. Once you have located it, dwell on those feelings again, but not on their reasons. The reasons are not relevant. Remember, the person you direct such thoughts to are often unaware of them. You are hurting yourself more than you think you want to hurt them, so it is you that this exercise seeks to help.
5/ Still keeping your eyes closed, imagine those negative emotions pouring out of you into the fire. As more of your hatred spills out of you, imagine it leaving your body for good.
6/ Keep feeding that fire with your anger, your hatred, your doubts, and your fears, till you feel yourself literally drained of it.