Forgiveness Meditation Script To Help You Let Go

Use this meditation for forgiveness techniques
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In this guide, we will look at the best forgiveness meditation scripts.

Inevitably in life, there are going to be many people whom we need to forgive. And people 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. Regret it. And they deserve to be forgiven.

Both we ourselves and other people need forgiveness. That’s why it is so important to learn to use meditation for forgiveness and letting go. [READ: Letting Go Meditation Script]

For me, practising forgiveness meditation scripts helped me to make amends, let go of emotional baggage, and overcome guilt and blame. 


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Best Forgiveness Meditation Scripts

Whether you need to forgive other people or you need self-forgiveness, meditation can help.

You will know if you need to use meditation for forgiveness because there will be little signals. For instance, feelings of anger, resentment, hurt, guilt, judgmentalism, and regret.

Pay attention to these cues. When you notice them, it is time to use meditation for forgiveness.

1: Forgiveness Meditation Script (for forgiving others)

As a meditation teacher, I often recommend three key meditations for forgiveness and letting go. The following is my personal favourite.

  1. Sit somewhere quiet 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. Recall 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. Do this for a minimum of five minutes.
  7. Now consider the human weaknesses that made the person make this mistake. Be conscious of the fact that it was a weakness that led to their error.
  8. Express forgiveness in your mind.
  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). Perhaps 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 for forgiving others

The following is a psychological technique that uses meditation for forgiveness and anger. 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 breathe mindfully through your nose. Make sure you are very calm before continuing.
  2. List ten things that you have done wrong to the other person. This will help you to recognise your own transgressions. You will remember that people are human. This simple acknowledgement 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 meditation for forgiveness and letting go. Because research shows they are more powerful. However, it can be an easier option to use guided meditation for forgiveness. So here is my favourite one.

20 Minute Guided Forgiveness Meditation | Marisa Peer

Benefits of Forgiveness Meditation

There are many benefits of forgiveness meditation scripts. 

For starters, forgiveness is a virtue and a character strength. It helps us to maintain happiness and it improves health. Indeed, forgiveness is one of the twenty-four characters strengths in Positive Psychology, the branch of psychology that studies happiness, based on the theories of Martin Seligman.

You need to know how to forgive someone (and yourself) and how to overcome painful memories of the past. Otherwise, you will be stuck in regret [READ: Meditation for Regret]

Sometimes it’s hard.

Sometimes we are caught up in negative thoughts, painful memories, anger, and hostility. We need to overcome these violent thoughts for our own benefit. As meditation master Jack Kornfield says, “Without forgiveness, we are chained to the past.”. 

I often teach forgiveness meditation scripts in my online meditation lessons. And indeed, a personalised lesson is the best way to go. However, the forgiveneess meditation scripts above are a great place to start. They will will help you overcome painful memories.  

Do you have painful memories of times when people harmed you? Those memories cause psychological harm, making it hard to be happy.

To stop painful memories, anger, and animosity, we need to forgive. Meditation scripts can make a significant difference. They help us to look someone in the eye and say, “You are forgiven.”

Forgiveness meditation scripts can help us to find strength in our hearts. They help us to accept someone else’s mistakes (or our own). And they help us to move on from the pain that someone has caused.

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

  • Your boyfriend cheated on you. How do you forgive him? And why should you?
  • Maybe you hurt yourself, and you need to forgive yourself. But self-forgiveness can be even harder.
  • Your best friend betrayed you. Forgiveness feels impossible because of painful emotions. You’re too enlightened to get revenge, but forgiveness? Impossible.
  • Your parents abandoned you. Forgiveness is the last thing you’re thinking about.

Yes, it is a challenge, but it is also essential. The Mayo Clinic states that 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. Let go of that emotional baggage.

If you need help forgiving someone or forgiving yourself, book an online meditation lesson with me today.

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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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