Forgiveness Meditation helps practitioners to forgive and release the past pains, which is key to leading a spiritual life(1).

To understand everything is to forgive everything.
-Buddha

Forgiveness Meditation is a powerful tool that enables the meditators to let go of the past as a means to go forward in life(1). There is a place in all of our hearts that craves for love, respect, and forgiveness. But sometimes it can be hard to access such feelings because they can be buried under pain, cynicism, and fear. With Forgiveness Meditation, the practitioners can reach these positive emotions(1). Forgiveness Meditation has the ability to help one cope with grief, depression, and any kind of suffering(2). It enables the meditators to open themselves to the possibilities of true healing, and offers them the strength to lovingly accept the challenges of life(2). 

Forgiveness Meditation consists of three key steps: It begins with the people we have hurt, then we focus on those who have hurt us, and it concludes with self-forgiveness for any pain we may have caused ourselves(3). One can start the practice by forgiving the ones who are easier to forgive, and slowly build the ability to forgive people who you find harder to forgive(3).

Forgiveness Meditation is a part of Loving-Kindness Meditation(2). The one disadvantage of the latter technique is that the meditators cannot offer love or kindness to anyone if they do not have it for themselves. The only way they can do so is by forgiving and loving themselves. The method of Forgiveness Meditation originated from that need as it can help the practitioners move on from the past, and make progress in Loving-Kindness Meditation(2).

Those who cannot forgive others break the bridge over which they themselves must pass.
-Confucius

Benefits of Forgiveness Meditation

According to a research paper published in the Journal of Gerontological Social Work(4), mindfulness, self-compassion, and forgiveness are essential for good mental health. Forgiveness Meditation is one technique that can help with cultivating the ability to forgive oneself and others. Another study(5) suggests that the technique of Forgiveness Meditation helps practitioners let go of resentment, which promotes peacefulness towards oneself and others. 

 

References

  1. Sounds True | Meditation for Beginners by Jack Kornfield
  2. Ehipassiko Foundation | The Breath of Love by Bhante Vimalaramsi Mahāthera 
  3. University of Minnesota | Taking Charge of Your Health & Wellbeing | Forgiveness Meditation 
  4. Journal of Gerontological Social Work | Volume 60, Issue 8 | 2017 | Mindfulness-based forgiveness groups for older adults by Mariko A. Foulk, Berit Ingersoll-Dayton, and James Fitzgerald
  5. Journal of Clinical Psychology | Volume 69, Issue 8 | 2013 | Forgiveness in Psychotherapy: The Key to Healing by Sam Menahem and Melanie Love