Forgiveness From The Heart Meditation

About the Practice

Practice Benefits

Practice Suggestions

Forgiveness is our willingness to drop an act of injustice and ceasing to repeat the narrative of what happened to no longer let it consume our lives. When we forgive it allows us to be free. We can let go of what burdens us. Eliminating hatred and blame towards ourselves or others allows us to move forward in life. Forgiveness literally translates "to let go". Practicing forgiveness from the heart is a practice of attention where we look at the ways pain and suffering take place in our lives, both knowingly and unknowingly, and ask for forgiveness in however much are able to forgive. We look at all the barriers created and the emotions carried because we have not forgiven. 

We work through this practice by deciphering the ways we have caused pain and suffering on our own lives, and the ways others have caused us harm. By calling to mind specific memories, we remember what was said and done and how we felt in those moments of suffering. Intense feelings and emotions may surface when looking at these memories, and we are able to face them head on without ignoring or burying them. We begin to look at our fear and confusion giving us a better understand on how it affects us. Instead, we acknowledge them to see and feel the pain that they prolong in our lives. Through acknowledgement we recognize suffering, and then we can begin to work through our traumas. Pain is carried with us and most times for too long.


Through the memories we can look at each situation to discover the motive for causing harm. Typically people cause harm when acting out of confusion, fear, anger, sadness or judgement to themselves or the another person. Understanding that emotion was the motive behind the action and that is wasn't that person's true, we can ask for forgiveness towards ourselves and others for what was said or done knowingly and unknowingly.

this allows us to face our traumas head on, to better understand them, and begin the true process of forgiveness by letting go. Complete forgiveness is the ending goal, but we are not always able to completely forgive right away. This process doesn't happen overnight because forgiveness may take some time, so when we ask ourselves to forgive we simply offer forgiveness in however much we are able to forgive in that moment. By sking ourselves to offer as little or as much forgiveness as possible, we are practicing nonjudgement towards ourselves. Accepting that we may not be able to completely forgive at first without judgement towards what we may be holding onto.

The there areas of forgiveness that we work on during this mediation include

Forgiving yourself for harming yourself

Forgiving yourself for harming others

Forgiving others for harming you

It is recommended to practice Forgiveness from the Heart once or twice a week. This can be a very emotional practice and may be overwhelming to practice more often. Although, I find that during times when I deal with trauma is it beneficial for myself to practice this meditation three or four times a week.

Forgiveness from the heart meditations are popular among teenagers, adults, seniors and anyone else looking to invite forgiveness into their lives and relieve suffering. Practicing forgiveness gives us the ability to relate to ourselves and others with kindness, compassion, acceptance, and understanding instead of acting out of confusion, fear, anger, sadness, pain or judgement

"I offer forgiveness for what was said and done knowingly and unknowingly, as they were acting out of fear, anger, selfishness, confusion, or shame.

I offer forgiveness as in how much I am able to give in this moment"

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benefits of the practice physical, mental, emotional

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