Write a Forgiveness Letter

At this time of year, many of us are looking to let go of grudges and forgive others. One way to do this is to write (but not send) a forgiveness letter.

Now, psychologists who study forgiveness use a definition that differs a bit from the popular one. Forgiveness is not reconciliation – that is, it does not necessarily involve the reestablishment of the relationship with the transgressor. Forgiveness also does not mean excusing or explaining away the offense. And “forgive and forget” is a misnomer. It doesn’t work that way.

The most important aspect of forgiveness is that it is something that you do for yourself and not for the person who has wronged you. Empirical research has revealed that forgiving others makes us less likely to be hateful, depressed, hostile, anxious, angry, and neurotic. We are more likely to be happier, healthier, more agreeable, and more serene. We are better able to move on. In empirical studies, people who forgave others felt a greater sense of control over their thoughts, less sadness and anger, and less reactivity in terms of their physiological stress responses (such as lower heart rate, lower blood pressure, and less furrowed brows). In other words, the bodies of participants who practiced empathy and forgiveness experienced less stress, and yours could too.

Easy to say.  But forgiveness can be extremely challenging to carry out.   That’s why I’ve taught many of my students to write – but not send – a forgiveness letter.  Here’s how to do it.

1. Imagine Empathy

The first step is to imagine what forgiveness might feel like.  Identify a particular person whom you blame for mistreating or offending you.  And then, perhaps in the context of meditation or simply on your own time, engage in an imaginative exercise, during which you imagine empathizing with the offender and granting him or her forgiveness. Trying to feel empathy involves viewing the situation through the offender’s eyes and ears, seeing them as a whole person rather than defined solely by the offending behavior.  Again, this does not mean excusing or tolerating the offender’s behavior; try not to get caught in questions of right and wrong.  Instead, it’s about letting go of your hurt, anger, and hostility and, for your own benefit, adopting a more charitable and benevolent perspective.

2. Embody Forgiveness

Next, as you imagine yourself granting this person forgiveness, turn toward your own thoughts and feelings. If you’ve trained in mindfulness, this should be familiar territory. When you imagine yourself forgiving this person, what emotions do you feel?  What does your facial expression look like?  Which physical sensations arise in your body?  Try to experience these sensations in the exercise, even if it feels you are faking it.  The more embodied your experience of forgiveness is, the more likely it is to have real and lasting impact.

3. Write the Letter

After the imagination phase, actually sit down and write a forgiveness letter to this person. Describe in detail the injury or offense that was done to you. Illustrate how you were affected by it at the time and how you continue to be hurt by it. State what you wish the other person had done instead. End with an explicit statement of forgiveness and understanding (e.g., “I realize now that what you did was the best you could at the time, and I forgive you”).

Here are some real-life examples I have come across from a variety of people who have successfully forgiven using this approach:

• I forgive my father for his alcoholism.
• I forgive my freshman writing teacher for telling me that I couldn’t write.
• I forgive my boyfriend for not being there for me when I got depressed.
• I forgive the guy who rear-ended my car.
• I forgive my wife for having an affair.
• I forgive my brother for humiliating me in public.
• I forgive my friend for using me.

The second one is mine.

You may have a hard time writing the forgiveness letter. You may believe that the act is unforgivable or that the person doesn’t deserve to be forgiven or that you are too overwhelmed by negative emotions about the event even to begin to think about letting it go. If this is the case, put the letter aside, and try again in a few days. Or perhaps choose another person (or act) to forgive, one that is a bit less painful; starting with an “easy” forgiveness exercise might be best. You can move on to more and more difficult cases with time.

4. Do not send!

After you’ve written the letter, see if you can let it go. Remember, again, you are not sending it—try to resist any temptation you may feel to do so, since that shifts the focus away from yourself and toward the other person, which is not the point of this exercise. You’ve said what you have to say; now see if you’re ready to move on. Sometimes, you will be. Other times, maybe not—in which case, see if you can try to ruminate less on the feelings of hurt or resentment.

Finally, make forgiveness a habit, as you would a prayer. Even if the first time you do this exercise is difficult, it will become easier with time. Forgiveness is not a talent that you either have or don’t have.  It is a skill that takes a great deal of effort, willpower, and motivation.  It must be practiced. 

The effects can be profound. Nelson Mandela was once asked how he was able to forgive his jailers who had locked him up unjustly for 27 years. He said, “When I walked out of the gate, I knew that if I continued to hate these people, I was still in prison.”