Two mindful methods bring peace to your life.
By Gloria Arenson — Written on Jul 30, 2013
Did you know that unforgiveness causes you stress and can affect your health? Every time we think of those who have transgressed against us, our body responds! Blood pressure and heart rates go up. Facial muscles tense and stress hormones rise. Chronic stress may also affect the immune and cardiovascular systems.
On the other hand, forgiveness reduces stress by replacing negative emotions with positive ones. Some research suggests that when married partners don't forgive each other for past hurts, they are less able to manage conflict in the present. Apparently adults who can't forgive their parents for mistakes may unconsciously transfer their anger to their spouses!
Scientific studies link the act of and benefits from forgiveness with reduced blood pressure and stress hormone levels, less pain, reduced depression and anger, relief in sufferers of chronic back pain, fewer relapses in women in substance abuse programs, as well as fewer symptoms of depression and stress and higher quality of life in HIV/AIDS patients.
Although forgiveness is an act that will help you heal, have you ever said, "I'll forgive, but I won't forget!" Would you rather carry around grudges, unwilling to write them off until you have the love, apology, caring, or approval you think is owed to you? When you act this way, you hurt your emotional health by constantly reminding yourself of how others have failed you and what they owe you. I used to feel at a loss as to what to say that would help my clients learn how to forgive until I read Dr. Gerald Jampolsky's advice. This renowned psychiatrist suggested:
"Forgiveness is letting go of all hopes for a better past."
The past is past, yet you may be driving yourself into despair and anger because you can't undo what was done "back then". You keep those wounds open because it validates your feelings when others notice how you martyr yourself. Try to become aware of how much energy it takes to keep your anger going, and how it depletes you. Think about how good and how light you will feel when you release the other person from your frustration.
If you aren't sure that you are ready to let go of your unforgiveness, try this simple acupressure mindfulness method. Sit in a comfortable chair or lie down. Place one hand over your forehead. Cup the back of your head just above the neck (called the occipital area) with your other hand. Put light pressure on these two areas. Focus on one of these thoughts at a time:
I am not sure that I want to forgive _________ (name of person) for __________ (his/her transgression).
Perhaps I am not ready to forgive because I get something out of continuing to hold on to my ________ (anger, hurt, depression).
Relax and let go as you think. Remain in this position until you feel finished. Some people experience a sense of total let-go, a kind of shift of your energy. Others start to have thoughts or memories about the situation. If that happens, flow with it and watch it until you reach a place of understanding and acceptance that, indeed, it is over and time for you to get on with your life. You may feel completion after one minute, five minutes, or more. Each of us processes at our own rate, so don't push yourself. Relax and observe the process.
Once you are ready to forgive, make a list of people in your life, past and present, who have not lived up to your expectations, or those you are still angry with. For each name, write the specific deed or situation that you have not forgotten or forgiven. When you are ready to let go of the old grudges, choose one name at a time and practice the mindfulness approach. Keep Reading...
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