Forgiveness for others. Forgiveness for yourself. Whomever you are forgiving, you can make it easier by using meditation for forgiveness.

Inevitably in life there are going to be many people whom we need to forgive, and whom we need to ask for forgiveness from. It happens all the time. One person does another wrong. They make a mistake. They cause suffering. They regret it. They deserve to be forgiven. That’s the case for ourselves and others. That’s why it is so important to know how to truly forgive someone.

For me, I learn how to forgive and let go by practising forgiveness meditation scripts. They help me to make amends, let go of emotional baggage, and overcome both guilt and blame.

Techniques like meditation and mindfulness can help when you need to forgive someone, to forgive yourself, or to ask for forgiveness from someone else.

Forgiveness is a virtue and a character strength that helps us to maintain happiness and even benefits our health. And of course, it can help us to overcome painful memories of the past.

It is not always easy to forgive. Sometimes we are caught up in negative thoughts and painful memories that create feelings of anger and hostility. We need to overcome these violent thoughts for our own benefit.

It is also not easy to ask for forgiveness from other people when we are the person who has done wrong. Perhaps we feel shame and we are worried the other person will not forgive us.

Forgiveness meditation scripts can help.

If you follow our newsletter, you’ll know that many of my meditation students want to forgive but aren’t sure how. In this guide, I’ll share with you the best meditation forgiveness scripts and why it is crucial to forgive—both for yourself and for the person you are forgiving.

The best forgiveness meditation scripts

Whether you need to forgive other people or you need to forgive yourself, meditation can help.

You will know if you need to use meditation for forgiveness because there will be little signals, feelings of anger, resentment, hurt, guilt, judgmentalism, and regret. Pay attention to these cues. When you notice them, it is probably time to do a meditation for forgiveness.

Meditation and forgiveness intersect in the mind. When the mind is full of painful negative emotions it is time to meditate.

Let me show you my favourite forgiveness meditation scripts that you can rely on any time you are struggling to forgive someone.

1: Forgiveness Meditation Script 1 (for forgiving others)

As a meditation teacher, I often recommend three key meditations for forgiving someone (or yourself). The following is my personal favourite meditation for forgiveness.

  1. Sit somewhere quietly with your eyes closed.
  2. Relax for a few minutes
  3. Focus your mind on your breathing for five minutes. Make sure you are very relaxed.
  4. Bring to mind the person who needs to be forgiven
  5. You will notice that when you think of this person, you also think of various painful memories or thoughts. Observe these thoughts.
  6. This is the important part. Every time you notice a thought about the other person say to yourself “This is just a thought. It doesn’t exist.” Imagine throwing the thought away. Now return to meditating on the person.
  7. Continue for ten minutes
  8. At the end of the meditation say, “I forgive you.”
  9. Visualise letting go of painful emotions.
  10. Express gratitude for this meditation.

2: Hoʻoponopono forgiveness mantra

We can use meditation for forgiveness, and we can also use mantras for forgiveness.

Mantras are spiritual words or phrases (similar to prayers and affirmations). The best mantra for forgiveness is the “H’oponopono” mantra.

The Hoʻoponopono Mantra for Forgiveness is an ancient Hawaiian Huna practice that promotes reconciliation. Many of the cultures of Polynesia believe illness is caused by errors that anger gods. By practising the Ho’oponopono mantra, the Huna believe that the individual will be forgiven for their mistakes. That’s why this is a great meditation for self-forgiveness and for receiving forgiveness from other people.

It is simple to use the Ho’oponopono mantra. Simply meditate on the breath and recite: “I’m sorry. I love you. I’m sorry. Please forgive me. I love you. Thank you.”

3: Meditation Script for forgiving others

The following is a psychological technique that uses a meditation for anger and forgiveness. This will help you to understand the human weakness that caused another person to make a mistake so that you can forgive them.

  1. Sit quietly and focus your mind on your breath. Take 108 breaths through your nose.
  2. List ten things that you have done wrong to the other person. This will help you to recognise your own transgressions, errors you yourself have made. This will help you to remember that people are human when you are wronged and therefore will help you to accept negative behaviour from others.
  3. Remind yourself that you are forgiving them for two reasons: 1) to show compassion to the other person, and 2) because it will help with your own health and happiness
  4. Tell yourself that you are not forgetting, you are just reframing the way you think about what happened.
  5. Imagine being the other person at the time they did you wrong. Now see things from their point of view. Consider why it happened.
  6. Now recite the mantra, “I release this and forgive you” 27 times.

This forgiveness meditation script works because it challenges you to realise that you yourself are human and make errors, and that the other person is human too and made an error.  

Bonus: Guided Meditation For Forgiveness by Marisa Peer

I always advocate using proper traditional meditations first, because research shows they are more powerful. However, it can be an easier option to use a guided meditation for forgiveness. So here is my favourite one.

20 Minute Guided Forgiveness Meditation | Marisa Peer

Why I Regularly Use Meditation For Forgiveness

Do you have painful memories of painful things people have done to you? Those memories cause immense psychological harm, making it incredibly challenging to be happy.

To stop painful memories, anger and animosity, we need to forgive. Meditation scripts can make a big difference when it comes to your ability to look someone in the eye and say “You are forgiven.”

Forgiveness meditation scripts can help you to find the strength in your heart to accept someone else’s mistakes (or your own) and to move on from the pain that they have caused you.

Forgiveness is essential but sometimes incredibly tricky because there’s so much pain involved.

Yes, it is a challenge, but it is also essential. The Mayo Clinic states the forgiveness helps to improve relationships, improve mental health, decrease stress and anxiety, lower blood pressure, and strengthen the immune system [1].

Remember, when you are feeling guilt, shame, lingering suffering, judgmentalism, or blame, it is time to use meditation for forgiveness and let go of emotional baggage.

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Written by Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

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