Forgiveness: 7 Steps to Healing After Someone's Hurt You


Human beings are wired to run from pain. It's the way we have survived, but it isn't the way we heal. When we’re hurt, our deepest wounds are triggered. In response, we might run away, numb out, shrink down, turn on ourselves, or lash out in anger. 

I will never forgive you for this.

These are biting words from the ego, intended to project our pain onto the person who caused it. They are often spoken in a desperate attempt to reject our circumstances. They express anger, but are birthed from pain. 

How could you do this to me?

These are words that fall out of the mouth in disbelief, the outcome of the heart and mind clashing. They are also spoken in an attempt to reject reality; the victim holds onto the past.   

For most of us, forgiveness doesn't come fast.

And that's OK. In fact, I might go as far to say that if we're ready to forgive immediately we're might be repressing our pain. In contrast, when we're unable to forgive after long periods of time we slip into resentment.

Resentment says that you are wrong and bad, and I am good and victimized (yes, sometimes we are victimized). It says that holding onto anger is the only way to heal when in fact it is one of the things that holds us back from healing. Resentment says that I am letting you have power over me while I pretend I have power over you.

Feeling anger when we're hurt is healthy. Forgiveness doesn't mean you don't feel anger

I have loved people who have broken my heart. Some of them were lovers and others were friends. In most cases I used anger to protect my heart. I turned them into a villain, cut them out, and kept it moving. Then one day someone broke my heart, and it was different.

This time my soul stepped in and said, "Nope. We're not doing it that way anymore. It's time to face the truth." So I did, and I learned how much it can hurt to heal and how much more it can hurt not to.

We are all walking around hurting one another. Sometimes we can’t deal with our own pain so we act unconsciously and, in turn, hurt those we care about. Other times we have to choose to let someone go because their presence in our lives no longer serves us. I have had to release many people throughout my life because we were moving down different paths. Although the way we handle these situations makes a huge difference in the healing process, they both produce pain. 


Forgiveness is something we have to find within ourselves. 

Forgiveness is a concept that seems to be elusive for many of us, and I think it’s because we’re often trying to understand it with the mind. Here are a few things to consider and practice if you want to learn to forgive:

1. You have to want to forgive

Refusing to forgive someone hurts us and usually not the other person. Anger is the culprit behind this and needs to be worked through first. Fear can also play a part when we're unwilling to let go. To process your anger and fear work with this breathing mediation and recognize that forgiveness is essential for your own healing. 

2. remember Everyone is doing the best they can

Most people don’t intentionally hurt others. Those who do are in deep pain themselves. Continuing to come back to this truth helps us see the person's humanity instead of demonizing them. When I am hurt by someone I don’t allow myself to speak or think negatively about them. Instead I try to understand what would make them make the choices they have made, and even if I can't understand it, I work on trusting that they are doing what's best for them. 

3. Accept that you can only control you

This is a Free Will Zone Universe. We can't make people do what they don't want to. Notice if your pain is coming from the desire to control someone else. Do you want them to do what you think is best? Maybe you're in pain because they went back on their word or changed their mind. When we feel pain in relationship to another person we often feel disempowered.  Bring the awareness back to yourself, where you can grow. How you can learn about yourself through this situation? There is always something you can take responsibility for—even if it’s just 1%.

Taking responsibility for what you can control is empowering.

4. Send love and light

Once you’re able to hold the above perspectives you can begin the forgiveness process. One technique I like is to send the person who has hurt me love and light. I sit in meditation, and then I imagine the person’s heart opening and their body radiating with light and love. A friend of mine uses another powerful technique where you imagine the person standing in front of you, your heart sending them love, and them sending you even more love back. It’s a great exercise for you to understand that love is abundant. If you give love it comes back to you even more.

Note: If you haven't yet worked through 1-3 this step is not going to feel authentic and might end up creating anger.

5. Say it out loud

When I need to forgive someone I say the words out loud as often as possible, “I forgive you, NAME.” I imagine them being completely happy and at peace with themselves, which is what I ultimately want for every human being. At first you might feel a lot of resistance if you’re holding onto the pain tightly. Over time you’ll begin to feel yourself allowing forgiveness, and the words will flow more easily.

You can also imagine your heart opening as you say the words, and you can send the person love while you’re reciting the mantra. Consistency is key here. A great time to work with this is whenever they pop into your head and give you a queasy or angry feeling.

6. Let them go

The resistance to forgiveness is caused because we’re reticent to release pain. Our minds will focus on the situation repeatedly. Sometimes we day dream about the person or stalk them on social media. During these times say out loud, “I release you, NAME.”

There is a healthy part of healing and processing pain, but there is also the obsessive mind that wants to hold on and relive all of the negativity. When my mind goes to the painful situation I ask myself whether or not this is serving me. Because I love myself I want only the best for me so it's the question that helps me move on. When it’s not serving you, bring the focus back to you, allow yourself to let go, and focus on the amazing life you deserve.

7. forgiveness is a process

Sometimes the pain feels so deep that we can’t imagine how we can ever forgive. It’s important to remember that healing is a process. I have a chapter in my book called, "Forgiveness Makes Me Want To Throw Up." I needed to focus on me during that time and wasn't ready to forgive.

Healing is a process. We make progress, we think we’ve forgiven, and suddenly we’re in a place of pain again. It’s OK. Begin the process of forgiveness all over again. Let it be.

Although we’d rather live pain-free lives, these experiences are huge opportunities for our own growth if we allow them to be. When we decide to process our pain, to reflect on ourselves, and to release those who have hurt us, we make tremendous leaps in our own transformation.

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Getting started with breathwork


The kit I created to help you begin your Breathwork practice. It includes 3 guided Breathwork meditations, an ebook about how Breathwork heals, an FAQ, and a series of printables for a 30-day Breathwork challenge.


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