Forgiveness exercises can be difficult, but it’s a powerful tool for healing and strengthening relationships. Forgiveness exercises can help you learn how to release negative feelings such as anger, resentment and hostility and find compassion for the person who hurt you. You can use these forgiveness exercises at home, or you can try talking with a mental health professional. They are trained to guide you through forgiveness exercises at your own pace, based on your unique circumstances.

To do this exercise, choose one person who has wronged you and think about the hurt they caused you. Then write down a list of all the things they did or said that you found unacceptable. You can even take it a step further and write down all of the emotions you associated with that transgression. Don’t worry about how the letter sounds or whether it will be readable by your transgressor – it is more important that you get the words out.

Healing from Within: Forgiveness Exercises for Emotional Wellness

The next step is to practice empathy by trying to imagine what that person was feeling when they did what they did. Try to see their actions as a way of coping with a problem or dealing with a life event. This does not mean excusing the behavior, but rather acknowledging that they have a right to feel the way they do.

The final step is to make a conscious decision to forgive, and then commit to it. The memories of the transgression will not go away, but you can change how you react to them.