Forgiving myself and others

Guided Affirmations

Getting Ready


10 minutes

  1. Chair
  2. With or Without Headphones (preferred with headphones)
  3. Safe and peaceful space
Treatment Modality

Individual and Group


We recommend practicing this activity at least 1 time per week.

Other helpful topics to use this activity for
  • Building Healthy Communication Skills
  • Developing Positive Attitude
  • Evaluating Messages
  • Overcoming Fear
  • Social Media and Your Health
  • Resolving Conflict
  • Stress and Anxiety Release
  • Calming and Destressing

The What

Forgiving Myself and Others is a guided affirmation activity that helps you forgive yourself and others in order to free yourself from pain, anger, resentment, and suffering.  This guided affirmation activity allows you to let go of your old stories and start a new journey that leads to happiness, joy, and love. Affirmations also remind you of what is important to you in your life right now. It is essential always to choose your words wisely, but especially crucial when you are doing affirmations. Your words are taken literally by your minds, more specifically by your subconscious mind. The subconscious mind takes your thoughts and words, memorizes and stores them as permanent habits.  The subconscious mind also makes your intentions and desires real. So, you want to choose positive words and create positive intentions so that you can achieve better results in all areas of your lives.

Affirmations are simply positive statements that create transformation, self-improvement, positive attitude when they are consistently used. With affirmations, you simply state out loud what your goals and intentions are in becoming a positive person with positive results. Then, your subconscious mind memorizes and stores these positive words, thoughts, and emotions. Throughout the day, the subconscious mind will work to make such positive intentions possible and happen for you. Affirmations can also serve as inspiration as well as simple reminders. This way, they bring focus and self-discipline on goals throughout the day.

The How

Position: For affirmations, we recommend standing up because it keeps you in a “motivated” and “excited” state. You can also do affirmations sitting down. For longer guided affirmations, you will be sitting down. Sit upright/straight on your chair with your feet touching the ground uncrossed, or limbs crossed (Indian style) on the floor.  You can grab your headphones if you have them. If not, merely play these guided affirmations on your electronic device so that you can get the best sound system.

Let's Begin


Gentle reminder: This is a guided affirmations activity using audio and video. You do not need to print or read the following instructions.  The steps to this activity are provided to you in written form, only should you wish to read through them voluntarily. In other words, reading the following activity instructions and steps are optional. They are written in ‘casual’ and ‘conversation’ language in which it was recorded.

Hello and thank you for choosing this quantum mindfulness session for forgiveness. Forgiving yourself and others is a process which takes time. And the simple act of attempting to forgive even when you find it challenging to do so, benefits you in so many ways. When you forgive yourself and others, you are letting go of all the emotional, mental, and physical suffering, pain, and hurt that is keeping you from being truly happy and free.

Affirmations are used to reprogram our subconscious mind, to encourage us to believe certain things about ourselves or about the world and our place within it. They are also used to help us create the reality we want to see in ourselves and in our lives.

Affirmations help become more in tune with your thoughts and how you feel about yourself. Affirmations help you tap into your subconscious mind and transform all your unhealthy habits. They allow you to have a clearer mind, bring focus, and will enable you to practice self-discipline so that you can have more joyful experiences in life.

You do not have to write anything down for this activity. You will be just following my instructions.


When you are ready, take a seat in a safe, peaceful, comfortable, and quiet place.

  1. Tap the top of your head three times with your right hand: you are acknowledging and activating your mind/brain energy.
  2. Tap the center of your chest with your left hand: you are acknowledging/activating your heart energy.
  3. Squeeze the center of both of your hands and your fingers: you are acknowledging/activating the energy of your ‘giving- and receiving’ hands.
  4. Place your hands on your lap with palms facing up. Keep your legs uncrossed.
  5. Close your eyes.
  6. Take 3 deep breaths: Slowly inhale through your nose expanding your belly, exhale all the air out slowly through your mouth. (count them)

And now, gently place both of your hands on your chest and imagine the person or the people you would like to forgive.  Repeat after me with sincerity, love, and trust:

I am grateful for having the courage to forgive
I am grateful for attempting to forgive
I commit myself to a life free from anger, resentment, and pain
And I forgive you and let you go.
I forgive myself and let myself be free of pain.

I go with the flow of my life.
I love and accept myself completely.
I allow myself to move on and look forward to my freedom.
And so, I forgive myself and let myself be free of anger and resentment.

I forgive you and myself because:

I let go of staying the victim.
I let go so I can heal myself.
I let go so I can heal the hurt from the past.
I let go so I can be compassionate towards myself and others.
I let go so I can resolve my anxiety and depression.
I let go so I can have and build healthy relationships.
I let go so I can live a peaceful life. 

I forgive you and myself.
I am not my past. I am confident and understanding.
The past is done. I now live in the present.
I am stronger and wiser because of my past pain and suffering. 

I acknowledge my faults and forgive myself completely.
Forgiveness is a gift to myself.
I let go of the heavy weight of self-doubt, shame, guilt, and self-hate. 

I forgive myself from making mistakes.
I am capable of moving beyond my own mistakes. I’ve learned from my mistakes. I have grown stronger and wiser from my mistakes.
I have the courage to heal my wound. 

I forgive you and myself.

I allow the energy of love and forgiveness to surround me.
I grow stronger and better every day.

I forgive you and myself.
I let go of my old stories and patterns that hold me back.
I am ready for my new joyful, happy, and exciting story.
I am ready for positive people, positive present, positive future, positive life.

I release all the judgments, revenge, and expectations towards you.
I forgive you and I forgive myself.
I forgive you and I forgive myself because
I welcome freedom and love.
I welcome self-acceptance and love.
I welcome self-worth and love.
I am filled with love and compassion.
I am filled with love and so, I am LOVE.

Thank you, Universe, for this opportunity to set myself free and be loved.



When you’re ready, take two deep breaths, take the breath all the way up to the top of your head and slowly let it out through your mouth. (count)


Thank you for giving yourself the care and the love you deserve. May you have an amazing peaceful day!