References related to enhancing forgiveness

References from Psychology Tools

What is it like not to forgive?

Quotes about forgiveness

What is forgiveness?

Enhancing forgiveness

The MTL Forgiveness Exercise

Step 1) Envision the persons or things that you are to forgive.

Step 2) Tell that them why and for how long you have resented them.

Step 3) Tell them how you have held them, that is, what you have accused them of and how you have cursed them.

Step 4) Tell what you have done, said about them and what you have missed out of because of this resentment.

Step 5) Ask for forgiveness from them and say that you will no longer hold them in contempt. Keep saying this until you believe that you really mean it.

Step 6) When the resentment returns, do these steps again.

Step 7) If it is practical (use your judgement), go through steps 1 through 5 with the person you are forgiving.

Forgiveness liberates love.

Holding onto resentments leaves an undercurrent of anger that persists.  It's like a psychic parasite - you can ignore it from time to time but it is remains there to torment you.  Just as it is foolish to leave a tick or a leach attached to the body, so it is with resentment attached to the spirit.  Resentments suck the life-blood of freedom, love and compassion and inject the poisons of isolation, reactivity and hate. - JBC

Some short definitions of forgiveness

☺ To renounce anger or resentment against someone or something which is perceived to have caused harm.
☺ To let go of long standing resentment without being naive about potential dangers.

A song about forgiveness

People that do not hold resentments and forgive actually live longer. See the following articles:

Psychology Today article by Dr. Susan Krauss Whitbourne

or the abstract of an article by Drs. L. L. Toussaint, A. D. Owen and A. Cheadle