A- Forgive Someone   B- Forgive a Situation

 

A- Forgive Someone  

Write down on a piece of paper and answer each question. Rate your feeling before and after each practice.

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1- Write down a name to whom you may have caused some pain unconsciously or consciously? What did you do that caused them suffering, or they may get hurt (in the short statement)? What did he/she felt from what you did?

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1. Rate your feeling. By bringing this memory back, how do you rate your emotion about that time, how regret or sad you are?

2. Now just out loud offer something positive—empathy, compassion, understanding—toward that person. ( I am sorry that I caused you to feel....., I did not want what to hurt you...., I understand your feeling... I wish you the best...)

3. Now have the written memories disappears;  Put in a sink of water and let the water washout or tear up and trash the negative memory of the past forever.

4. Rate your feeling now after step 3

 
2- Write down the name of a person who has caused You any pain, unconsciously, or consciously? What did he/she do that caused you suffering or may hurt you (in short statements)? What did you feel after?

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1. Rate your feeling when you think about the situation

2. Imagine you are receiving something positive—empathy, compassion, understanding— from that person toward you. Exp: ( I am sorry....(your name), I really feel bad that I hurt you, I did not want to hurt you, please forgive me, "hurt people hurt people")

3. ​Now just out loud offer something positive—empathy, compassion, understanding—toward the person who hurt you. Exp: (even though you caused me to feel ........... but I forgive you for helping myself, I know "hurt people hurt people" and now I understand why you made this mistake, I feel sorry for your pain, I wish you to get healed from your old wound....)

4. Now have the written memories disappears;  Put in a sink of water and let the water washout or tear up and trash the negative memory of the past forever.

5. Rate your feeling now after step 3

3- Write down your name and list a few things that you were unfair to yourself, hurt yourself, judged, or criticized yourself for, or any impossible standards and expectations? What did you feel after?

1. Rate your feeling 

2. Now just out loud offer something positive—empathy, compassion, understanding—toward yourself.

3. Now have the written memories disappears;  Put in a sink of water and let the water washout or tear up and trash the negative memory of the past forever

4. Rate your feeling now after this practice

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B- Forgive a Situation

You also can use this section if you have been in a situation or condition that caused you pain.

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1- Write down any situation or era (accident, a divorced family, war..) and how it hurts you, and in what way you got hurt, and what did you feel? (Exp: I got hurt because of my parent's divorce, they fights and argues made me feel bad like it is my fault, feel like they do not like me, and I am not worthy, I am not enough and have to prove to them that I am a good son to them. I felt alone, ignored, I felt angry, unfairness....)  

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• Rate your feeling 

• Now just out loud offer something positive—understanding as an observer—toward the situation. 

• Now have the written memories disappears;  Put in a sink of water and let the water washout or tear up and trash the negative memory of the past forever.

• Rate your feeling now after this practice

 

* Please make sure you don't forget to listen to tonight's Night Audio Playlist, as each one is built to help you to have an easy mental-emotional preparation and transition.