To start, sit in a comfortable yet alert position, and take a breath, with awareness, in order to center yourself into this moment. Bring into your awareness the memory of the past grievance or injury you have chosen and the loss you need to grieve.

Read the following script aloud three times in a row.

I recognize that to forgive and reclaim my life, I must first grieve my loss of my expectations or beliefs about the world, myself, or other people. For today’s practice, I need to grieve the loss of my expectations that… [Name the expectation requiring grief work.] By grieving this loss, I am learning to recognize that I cannot avoid the pain of this past injury—it is not something that I can ignore, deny, or pretend never happened—as this only creates more suffering. My sadness helps me recognize that the world is not always as I expect it to be. By allowing myself to experience the sadness of my loss—without getting down on myself, falling apart, or blaming others—I take the first step toward forgiveness and genuine healing. I recognize that forgiveness is freely chosen. And so, with full awareness, I freely choose to forgive. [Turn your mind to the area in your life needing forgiveness. Take a slow deep breath, raise your eyebrows, closed-mouth smile.] I forgive you. [Deep breath.] I forgive you. [Deep breath.] I forgive you. [Deep breath.] I recognize that this brief practice of forgiveness means taking care of myself, and that by repeating this practice frequently, I am freeing myself from useless anger, resentment, or rumination and reclaiming my life by taking a step toward living more fully in the present.

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