Use this meditation for forgiveness techniques

I love using forgiveness meditation scripts.

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.

I Regularly Use Forgiveness Meditation Scripts

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].

Try the following forgiveness meditation scripts to help tolerate and understand what happened in your past.

The best forgiveness meditation scripts

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

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 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: Script for forgiving others

The following is a psychological technique that uses a forgiveness meditation script. 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.

How mercy improves life

Are we agreed that we need to both give and receive forgiveness so we ourselves can be happy?.

We all have people in our lives whom we need to forgive. Meditation scripts can help us to create understanding and compassion.

I personally learned this through my relationship with my father.

I lived with an alcoholic father for the first twenty years of my life, and there were times I could never forgive him. Don’t get me wrong, my father was a good guy, but he had a weakness: alcohol, and that weakness led to a lot of pain for me, my mother, and my brother.

There were many painful times for me growing up (though perhaps that is true for all of us). And for many years, I lived with resentment and anger. How could my father have done what he’d done, all those years? How could he prioritise drink over his family? There were so many “Hows” and “Whys” I could have written a novel about it.

I could have spent the rest of my life living with resentment and anger towards my father. But what would that have achieved?

I would much rather be grateful for the good in life than resentful for the bad. Holding anger and resentment achieves nothing but pain.

Thankfully, meditation helps us to forgive.

Forgiveness is a process of change, facilitated by empathy. When we forgive, we let go of anger and negative thoughts, we accept the events that triggered anger and sadness, and we recognise the human weakness that caused the event. This shifts our way of thinking from one of revenge to one of goodwill and acceptance.

What forgiveness is and is is not

Many people are confused by what forgiveness is and what is is not.

Here’s what forgiveness isn’t:

Health Benefits

When NOT to Forgive 

While there are clearly many benefits to forgiveness, there are still some times when you should be cautious of forgiveness. These are:

6 Reasons Why You Should Use Meditation For Forgiveness

Above we’ve looked at the best meditation forgiveness scripts.

But why is it important to forgive?

1: Helps you accept that the other person is imperfect  

No one likes making mistakes. Some people cope okay with their errors; some dwell on them.

My worst mistake was criticising my father too severely. Now he’s passed away. My father had trouble accepting himself. And I know now, looking back, that there should have been more times when I said, “It’s okay, dad. I forgive your mistakes. I love you”. I truly wish I had said that more often.

Had I meditated on forgiving my father, I would have accepted his weakness and been compassionate. And that compassion would have helped both him and me.

2. Helps you to see that mistakes make the world a better place

If people weren’t allowed to make mistakes, the world would never be as amazing as it is. Thomas Edison said, “I have successfully found 1000 ways not to make a light bulb.” That’s 1000 mistakes that led to one of the most important inventions of all time.

No one ever achieved anything worth achieving without making a few mistakes on the way. Failure and mistakes are pathways to success. If you don’t allow people to make mistakes, you don’t allow them to create success.

3. Because when you meditate on forgiveness, you will forgive yourself

Life made you the way you are. Maybe you harbour resentments. Maybe you don’t forgive people because people didn’t forgive you.

The classic example of this is the unforgiving father, the guy who was never allowed to make mistakes as a kid, so now he never lets his own kids make mistakes. Such a familial pattern leads to a bloodline marred by resentment.

But that father has the power to forgive his kid’s errors. He can accept his kid’s mistakes. The moment he learns to forgive he overcomes his past and changes his future.

When we meditate on forgiveness, we forgive people who wronged us, we forgive ourselves, and we grow.

4. Improves your relationships.

When you forgive someone, they’ll forgive you, and when you forgive each other you’ll find a deeper bond.

If you’re unforgiving to someone, chances are they’ll treat you the same way. We treat people how they treat us. So you fail to forgive each other, and you drift apart. Many relationships and friendships have died that way.

But what if one of you sucked it up and said, “You know what? You hurt me. But I understand. You made a mistake. Hell, I’ve made mistakes too. I forgive you.”

When you meditate on forgiveness, you gain the strength to be the bigger person.

Sharing forgiveness is a meaningful and spiritual experience. There are times when I thought I’d never forgive someone, times when I thought I’d lost a friend forever. But thanks to the forgiveness-meditation scripts we looked at above, I could say “I forgive you”. And the very act of saying those words has made our relationship stronger than it ever would have been.

5: Because when you let people show you their weaknesses you earn their trust forever

It’s easy to be the person who’s there during the good times. It’s easy to want to share other people’s successes. But to want to share other people’s weaknesses? Now that’s divine.

When you allow people to share their weaknesses and their mistakes with you, you form a deep bond. There are probably a hundred people in your life who would be there for the good times. How many are there for the bad times? Just the ones that matter, the handful of people who are truly family.

When you show someone that you can forgive them, you let them share their weaknesses with you. And when you share someone’s weaknesses, you massively strengthen the relationship.

Meditate on forgiveness, and you will gain the inner strength that you need to be that person who is there for people even when they mess up. And that, my friends, is a special quality.

6: Because it improves our health

There are many emotional benefits of meditation. And there are just as many benefits of forgiveness.

Meditating on forgiveness will massively improve your mental health.

Science has proven that forgiveness is extremely beneficial for your health. Did you know that forgiving people have lower heart rates and better blood pressure? Did you know that people who forgive have better immune systems and are more able to overcome illnesses? Those are just a couple of the reasons why you’ll be healthier when you learn to forgive.

Jack Kornfield: Forgiveness Meditation

The forgiveness meditation scripts we have looked at above will help you to forgive others, to forgive yourself, and to receive forgiveness too. With those scripts, you can develop the character strength of forgiveness, which, as we have seen above, is crucial to our health.

Forgive; but don’t forget.

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About 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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