Zen & Buddhism

Forgiveness Meditation

Releasing resentment and anger through deliberate forgiveness practice, freeing ourselves from the past.

Forgiveness meditation involves bringing to mind those who have harmed us and consciously releasing our resentment. We might say, 'For the ways you have harmed me, knowingly or unknowingly, I forgive you.' This isn't condoning harm but freeing ourselves from the poison of bitterness. Research shows forgiveness practice reduces anxiety, depression, and PTSD while improving cardiovascular health and immune function. As the Buddha taught, holding onto anger is like grasping a hot coal to throw at someone - you're the one who gets burned. Forgiveness is the gift we give ourselves.

Written about in

• What Zen says about anger

  A deliberate practice: bring the person who harmed you to mind and release the resentment. The entry is careful that this is not the same as calling the harm acceptable.