Sometimes we are just looking for an exercise that will help us stay more focused in the present and teach us how to be more aware of our thoughts and our feelings. By doing this, we then can learn to have more control over what we pay attention to within ourselves and in our environment. This becomes a way of learning to focus and also, a teaching in letting go.
Sometimes even if we are not aware of the painful thoughts and feelings we are holding onto, they still continue to have a powerful negative effect on us. By increasing our awareness and mindfulness and making them conscious, we find that we are able to let them go more easily.