How Much Do You Love Yourself? Harness the Power of Forgiveness & Mindfulness
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How Much Do You Love Yourself? Harness the Power of Forgiveness & Mindfulness

The Transformative Power of Forgiveness and Mindfulness in Overcoming Obstacles

I am going through a difficult journey in my life and I want to continue to share the stories and insights that I have gained throughout this path with you. I am going out of my comfort zone to do what I do now as I would prefer to be silent and go through the journey alone but with my previous article on resilience, I need to take my own advice by being vulnerable (thanks to Brené Brown & my tribe), building a village, and inspiring others as there is always someone out there who may need to hear these words. If I am able to touch 1 person with my story, I consider it a success.

In the journey of life, we often encounter obstacles that test our strength and resilience. Whether they are professional or personal setbacks, these challenges can leave us feeling hurt, angry, and stuck. However, there is a powerful tool that can help us navigate these difficult moments with grace and clarity: the practice of forgiveness and mindfulness. By cultivating forgiveness and embracing the present moment, we can release the burdens of the past and create space for growth, healing, and transformation.

"Forgiveness does not change the past, but it does enlarge the future." - Paul Boese

The Power of Forgiveness:

Forgiveness is a profound act of self-liberation. It involves letting go of resentment, grudges, and the desire for revenge, allowing us to move forward and embrace life with renewed vigor. When we forgive, we untether ourselves from the painful events of the past, freeing up valuable emotional and mental energy that can be redirected toward positive pursuits.

But forgiveness is not about condoning or forgetting the wrongs done to us. Instead, it is an intentional choice to release ourselves from the grip of negativity and reclaim our power over our own lives. It is a decision to rise above the hurt, to transcend the limitations of our pain, and choose compassion over bitterness.

"Forgiveness is not always easy. At times, it feels more painful than the wound we suffered, to forgive the one that inflicted it. And yet, there is no peace without forgiveness." - Marianne Williamson

The Practice of Mindfulness:

Mindfulness, on the other hand, is about being fully present in the here and now. It involves cultivating a non-judgmental awareness of our thoughts, emotions, and sensations, as well as the world around us. When we practice mindfulness, we tap into our inner wisdom and gain clarity, which is crucial when navigating obstacles.

Mindfulness helps us break free from the habitual patterns of reactive thinking and emotional reactivity. It allows us to observe our challenges with curiosity and kindness, rather than being overwhelmed by them. By staying present and accepting the reality of the moment, we can respond to difficulties with composure, making wiser decisions and taking constructive actions.


"The present moment is filled with joy and happiness. If you are attentive, you will see it." - Thich Nhat Hanh

Forgiveness Meditation by Vishen Lakiani:

To assist you in cultivating forgiveness and mindfulness, I recommend trying a forgiveness meditation by Vishen Lakhiani , a renowned speaker and personal development expert. In this powerful guided meditation (link: https://www.youtube.com/watch?v=dBHyFw7KqB8), Vishen gently guides you through a transformative journey of letting go, healing, and embracing forgiveness.

During this meditation, you will be encouraged to connect with the emotions associated with past hurts, acknowledge them, and then gradually release them with love and compassion. As you practice forgiveness, you will experience a profound sense of liberation and inner peace, allowing you to move forward unburdened by past wounds.


"Forgiveness is the key to action and freedom." - Byron Katie

A Challenge to Embrace Forgiveness:

Now that you have learned about the benefits of forgiveness and mindfulness, I invite you to engage in a forgiveness exercise. Take a few moments to reflect on someone or something that has caused you pain or disappointment. Find something (such as a coin etc) that you can carry in your hand throughout the whole day (yes for at least 8 hours) to represent the pain/burden that you have been carrying in your heart. Close your eyes, take deep breaths, and allow yourself to feel the emotions that arise while holding this object in your hands.

Then, using the insights you've gained from this article and the guidance of Vishen Lakiani's forgiveness meditation, at the end of the night, drop the item and visualize yourself letting go of the resentment and hurt. Picture yourself forgiving the person or situation, offering them compassion and understanding. Feel the weight lifting off your shoulders as you release the negative energy.


Practice What I Preach:

I was carrying this penny while typing this article and I held on to it throughout the whole day with a promise not to put it down even washing my hands or doing dishes. It was hard but it was a good reminder about the things we carry in our souls and what needs to be let go to set ourselves free and live an empowered and joyful life. Don't wait for things to be over to forgive because that is too long for you to harbor negative energy. The feelings you harbor are the ones you keep as the other person doesn't even know or feel it. Forgive and let go while you are in the thick mud as it gives you more time to be free and truly sets you on a path forward with a brighter and better future.

I love this quote by Dr. Martin Luther King in his sermon Loving Your Enemies; Dr. King preached: “Returning hate for hate multiplies hate, adding deeper darkness to a night already devoid of stars.?Darkness cannot drive out darkness; only light can do that.?Hate cannot drive out hate; only love can do that.”

Remember, forgiveness is a journey, and it may take time. Be patient and kind to yourself as you navigate this process. You may have to repeat the exercises several times for the same incident or person and that is ok. It is ok to not be ok at this moment but embrace forgiveness as a powerful tool for your own personal growth and liberation.


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I carried this coin for 12 hours and it felt so good when I put it down, let it go, and forgive.


I want to leave you with this quote by my inspirational role model.

"The weak can never forgive. Forgiveness is the attribute of the strong." -Mahatma Gandhi

Forgiveness and mindfulness are not easy paths to embark upon, but their rewards are immeasurable. By embracing forgiveness, we can unshackle ourselves from the past, heal our wounds, and open up to a future filled with joy, peace, and personal transformation. When combined with the practice of mindfulness, forgiveness becomes even more potent, allowing us to navigate life's obstacles with grace, resilience, and a renewed sense of purpose.

Ask yourself "How much do you love yourself?" and "What would you like the future to look like for you and/or loved ones?"

If so, let go, be present, and unleash the power of forgiveness and mindfulness in your life.

With love and growth,

Dr. Anne

Karine Wong, Pharm. D.

Clinical Pharmacist/Practice Manager/Author

1 年

Thank you for sharing. I hope whatever you are going thru will pass quickly. Your article is helpful to those who can't let go, or haters as I call them bc all they do is hate. Message me if you need a shoulder to lean on. I'm here for ya

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