How To Forgive: Alchemy to Compassion Exercise

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I hope you’ve all been well. About a month ago I had the chance to be in attendance for a mystical discussion, and one individual shared with the group a visualization exercise that monks and gurus of Eastern cultures practice to encourage forgiveness within themselves. Along our spiritual journeys, it may be difficult to exercise full forgiveness and positivity to situations that are closest to our hearts. Many of us want to forgive but fail because we don’t know how to forgive. The meditation below is highly effective in transmuting negative energies of our perception of others into compassion and universal understanding.



Visualization Exercise

1. Sit in a quiet place where you will not be disturbed. Close your eyes and breathe deeply until you feel completely relaxed and calm.

2. After concentrating on your breath for several minutes, visualize your closest friends and family members all standing together, in a calming place. This could be a nature setting or a scenery you know very well.

3. Continue visualizing everyone you have a deep affection for, whether platonic or romantic. Feel the love in your heart fully for each and every one of them.

4. Now, start to visualize the people that you are not very fond of (old friends, exes, family members, co-workers, etc). See them walking up towards your loved ones, each standing between one of them. See them all joining hands and gazing at you with unconditional love.

5. See your mother holding hands with your former friend. See your best friend holding hands with your coworker you can’t stand. Transfer your feelings of unconditional love from your loved ones to those you dislike through their hands. Everything and everyone is connected. Realize that they are reflections of you, see them all as equal and deserving of love and compassion.

6. If you are having difficulty with embracing one or more people within this meditation, visualize yourself walking up to them and embracing them, and speaking with them. Ask them questions, listen to what they have to say. Always remember that there is a legitimate universe within you, and your encounters within the spiritual realm are absolute and can lead to potential breakthroughs in the physical plane.

7. At this point, take the reigns of this visualization. Proceed in whatever activity you believe will add to the intimacy and healing theme of the gathering. Embrace each other in a group hug, hug each person, sing a song, meditate together, etc. When you are ready to depart, take a several deep breaths again and come back into body consciousness.


There is nothing stopping us from forgiving others except for our ego. Holding onto past burdens and negativity is an anchor on our soul and lowers our vibration. The energy required to maintain feelings of resentment and hostility is best spent on effective methods to bring one’s mind back to peace and oneness. Your natural state is unconditional love, any resistance to this notion on your part will be met with friction.

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Done consistently over time (with a genuine heart) this exercise will lead a person to achieving genuine unconditional love for everyone in their life. It’s pretty hard to stay mad at anyone holding my mom’s hand. Do not get discouraged if your visualizations are not as vivid as you’d like them to be. Taking even 10 minutes out of your day at your convenience to develop your meditation/visualization practice will have divine benefits down the road. Do you have any forgiveness techniques that work for you? Share them below! :)

Love your soul,

Candy Cosmos

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Posted in Growth and Enrichment Tips, Keys to Understanding, The Art of Wisdom.

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