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Many world religions includes Teachings on forgiveness. In the Christian tradition, forgiveness is a central theme. For Buddhists, forgiveness is the path of compassion and loving-kindness. Islamic teaching presents Muhammad as an example of someone who forgives others for Their ignorance, Even Those Who Considered Themselves to Be His enemies. There is an ancient Chinese proverb That says: "The one who pursues revenge dig two graves Should." Gandhi Told us "If we practice an eye for an eye and a tooth for a tooth, soon the whole world blind and toothless will be. "

Psychologists in the 1990's Began to study forgiveness. According to the American Psychological Association, forgiveness is the mental, and / or spiritual process of ceasing to feel resentment, indignation or anger Against another person for a Perceived offense, difference or mistake, or ceasing to demand punishment or restitution. Here are 5 steps to forgiveness That Came Out of the psychological research by Everett Worthington, Jr. He calls it the Pyramid Model (Dimensions of Forgiveness, Templeton Foundation Press, 1998)

Recall the Hurt. When we are hurt, we try to Protect Ourselves Often our by denying incoming hurt. We think, Correctly Often, That if we do not think about it, it will not bother us. But if unforgiveness Keeps intruding into your happiness, It May Be Time to Consider forgiving. In this step, you recall the hurt as objectively as possible. Do not get caught up in your strong emotions about the Circumstances or the person who hurt you-don 't dwell on your Victimization. Just acknowledge That a wrong was done to you and Set your intention to heal this hurt.

Empathize. As best you can, see the situation from the other person's point of view, feeling That person's feelings, and Identifying With The Pressures That made the person hurt you. Write a brief letter to yourself as if You Were the other person. How would he or she will explain the acts Harmful?

Altruistic gift of forgiveness. To give the gift of forgiveness you need to Consider Yourself. Have you ever harmed or offended someone who later forgave you? Think about how you felt your guilt. Consider then the way you felt When You Were forgiven. Forgiveness can free people from Their interpersonal guilt. By recalling your own guilt and over-the Gratitude Being forgiven, You Can Develop the desire to give That gift of Freedom to the person who hurt you.

Commit to forgive. When do you know you've completed forgiveness in a Particular Situation? If you find yourself remembering a previous offense, You Might think this is evidence that you must have not forgiven. If you make your forgiveness tangible, you are less Likely to doubt it later. Tell a friend, partner, or counselor That You have forgiven the person who hurt you. Write a "certificate of forgiveness," Stating That You have, as of today, forgiven. While this idea is not from Worthington's work, I have read in others' works That You know you have completed forgiveness When you can feel grateful for what you have Received from the situation / person you have forgiven.

Holding onto forgiveness. When You Have Doubts About Whether you have forgiven, remind yourself of this model, referrer to your certificate of forgiveness, and tell yourself That a painful memory does not disqualify the hard work of forgiveness That You Have Done. Instead of Trying to stop thoughts of unforgiveness, think positively about the forgiveness you have experienced. If you continue to doubt your forgiveness, work back through These five steps.

Ann Ronan, Ph.D., RScP Provides teaching, coaching and writing to help others live authentic lives doing What They Love Most. Receive her free e-course on the Top Ten Ways to Live Authentically-register at http://www.authenticlifeinstitute.com to begin this step-by-step program today. For more information on Forgiveness, see the 5 Gifts to An Abundant Life teleclass listed under "teleclasses."

Article Source: Practice Forgiveness: It's essential to your mental, physical and social health!