Forgiveness Challenge

TIS THE SEASON TO BE…FORGIVING

Holidays can easily bring up a lot of wounds from the past, so I invite you to take our "Forgiveness Challenge." it's one of the most powerful brain-changing exercises you can do. It strengthens circuits in your social brain that regulate empathy and compassion.

However, if you find that this exercise is too painful, just be aware of your hurt and anger. You don't "have" to forgive.... you can just be aware of the old pain; that too will help to heal old wounds.

First, write down the first name of someone who is difficult for you to forgive, someone who you feel you can and want to forgive. Read through the steps below first, and then close your eyes and guide yourself through this exercise. Make sure that you remain deeply relaxed throughout every step. I also recommend that you gently stroke your hands and arms in a pleasurable way because it will help to disrupt painful memories that may still be triggering you.

Try it now: Stroke any part of your body that makes you feel calm as you read the following paragraphs:

STEP 1:
First, think about one of your deepest values and repeat it to yourself several times. Then visualize the person who you would like to forgive – someone who intentionally caused you emotional or financial harm. Pick a person whose transgression was mild or minor. Later, when you feel comfortable with this exercise, you can progressively move on to more difficult violations.



STEP 2:
Focus on taking a slow mindful breath, enjoying the pleasant sensations. Now visualize the transgression as you remain calm, relaxed, and nonjudgmental. If negative feelings become strong, shift your focus to someone who has not violated you and shown you consistent love, caring, and respect. Then take another slow pleasurable breath as you stroke your hands and arms.
Scene by scene, visualize each stage of the transgression – the beginning, the violation, and the emotional reaction you had. Take a mindful breath between each scene and allow the negative feelings and thoughts to flow through you: fear, hurt, confusion, anger, disbelief, disappointment, etc.

STEP 3:
Bring your attention back to your breathing and recall a series of pleasant memories. People you love, accomplishments you’ve made, and qualities about yourself you feel good about.

STEP 4:
Return to the image of the person you want to forgive. What positive qualities does that person have? What pleasant memories can you recall from interactions in the past? Immerse yourself in those positive feelings and allow yourself to feel any sadness that may come up.
Ask your intuition to find a way to release the painful memories and allow yourself to feel any forgiveness that may be present, in any way that feels right to you. Now let the painful memory fade away as if it were a passing cloud in the sky or a leaf floating down a stream.

STEP 5:
Yawn and slowly stretch. Immerse yourself in your own self-love, repeating “May I be happy, may I be well, may I be filled with peace.” Finally ask your intuition: “What insights did I receive from this exercise?”
Again, don’t be judgmental; if nothing happened, just say to yourself, “That’s okay.”
Remember: This is a practice of slowly letting go; there is no need to rush.


Here are some more questions for you: 

WAS IT HARD TO FORGIVE SOMEONE YOU DIDN'T WANT TO FORGIVE?
DID IT BRING UP PAINFUL FEELINGS?
WERE YOU ABLE TO LET GO OF A TINY BIT OF THE HURT/PAIN/ANGER?
DON'T FORGET TO FORGIVE YOURSELF IF YOU HAD TROUBLE WITH THIS EXERCISE!

(Wisdom Credit: Mr Mark Waldman)


Above are from the scientific and psychological point of view. I hope I can help you release your old pain and suffering.


Merry Christmas to you

Cindy

CEO of Marvelous Self
To Your Freedom, Love, and Music of Life
Certified Ho’oponopono Practioner &
Certified Law of Attraction Wealth Practioner