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“At any given moment, you have the power to say: This is not how the story is going to end.” ~ Christine Mason Miller

Sometimes you do or say things you regret. If you’ve experienced this recently, you might be struggling to forgive yourself, especially if your actions hurt someone you love.

A few months ago, I had a falling out with a friend. It happened like most misunderstandings do: swiftly and unexpectedly. I barely had time to comprehend what was happening.

My friend was trying to convince me to join him in a business venture, which I politely tried to decline. After a while of us going back and forth, my patience was wearing thin, and he began to appear less like a friend and more like a pushy salesman.

He then made a comment that I interpreted as a personal insult. I immediately became angry and lashed out. I thought I was justified in my reaction, but upon reflection, I realized that I had misunderstood his words and rushed to judgment.

Even after a follow-up conversation, with my apologies and all, I couldn’t shake the feeling that I had made a terrible mistake. I feared that our relationship would never be the same.

That episode in my life led me to think about the ways we get hung up on our personal failures. They can threaten to keep us stuck in the past and define who we are going forward.

My personal reflection and experience yielded the following seven steps to forgiving yourself:

1. Name what you have done.  列出你做過什麼。

Before you can forgive yourself, you must gain some clarity about what happened. Begin by writing down the details of the events and your own actions that contributed to the situation.

Resist the need to blame any other people or external circumstances, and focus only on yourself. You may experience intense vulnerability when you do this exercise. Engage this vulnerability by compassionately owning it rather than suppressing it.

In my own situation, I justified my actions by focusing on my friend’s uncharacteristically aggressive behavior. Once I was willing to focus on my own behavior, I could see more clearly that I had judged his words too quickly.

2. Ask for forgiveness.  請求寬恕。

Asking for forgiveness is not easy. Your willingness to approach a person you have hurt means you’re admitting you have done wrong and are sorry for it.

Avoid minimizing your responsibility by using phrases like, “I’m sorry if…” or, “I’m sorry but…” I knew that I needed to apologize to my friend and take full responsibility for my actions. I simply named the wrong I had done to him and asked for forgiveness.
道歉時不要嘗試減免自己的負任,例如說 “對不起…如果不是…就…。” 或 “對不起…但…。”。

3. Forgive yourself every time negative thoughts intrude. 原諒被消極想法入侵的自己。

Sometimes we struggle to forgive ourselves, even when we have been forgiven.

After my friend and I had resolved our situation, I continued to experience guilt and negative thoughts about my actions.

I eventually learned that self-forgiveness is not a one-time deal—it’s a gradual process. Every time self-loathing thoughts surfaced, I would take a deep breath and exhale all the negativity I was feeling. You can do some similar act of kindness toward yourself when negative thoughts emerge.

4. Show up and let yourself be seen. 表現自己。

This idea comes from Dr. Brené Brown, whose research on vulnerability and shame has helped many people gain the courage to show up for their lives rather than sit on the sidelines—or worse, hide in shame.
Brené Brown 博士一項關於“脆弱性和羞愧感“的研究已為很多人提供面對脆弱和羞愧的勇氣,不再去隱藏這些感覺。

When facing painful personal mistakes, the temptation to shut down and disengage is strong. I found myself avoiding interactions with my friend because I was afraid he would judge me or remind me of what happened in the past. Once I had the courage to show up, I quickly discovered that my fears were unfounded.
If you struggle with showing up, know that you have gained much wisdom that can help your future relationships thrive if you have the strength to show up and try again.

5. Be grateful for your mistakes. 感激您的錯誤。

It might seem strange to express gratitude for our mistakes, especially the embarrassing and painful ones. But think back to a time when you exercised poor judgment or did something you regretted. How has the experience changed you? Did it make you wiser, stronger, or more discerning?

I learned the dangers of having a quick temper and rushing to judgment. Now when I am upset, I try to give myself some time and space to reflect rather than react. I am thankful for the opportunity to grow in these ways.

And if you can learn to see your mistakes in such a light—as opportunities to grow—you can be grateful for them too.

6. Radically love all of who you are. 完全地愛上自己的所有。

Joseph Campbell once said, “The privilege of a lifetime is being who you are.” So be who you are, not who you used to be. Celebrate who you have become in spite of, or even because of, your past mistakes.
Joseph Campbell 曾說過 「一生最大的榮幸就是可以真正地活出自己。」,所以你要活在現在的自己,不是過去的自己。過去的你造就你今天的你,為現在的你感到驕傲,不要被過去的錯誤囚禁。

My own mistakes and flaws have helped me become a better person to my friend, and that will ultimately strengthen my friendships going forward. So love all of who you are, including your past mistakes, and you’ll only grow stronger from them.


You Are Worthy of Forgiveness 你是值得被原諒的。

These steps are not always easy to follow—especially during times when we have truly messed up. But we can recover from our mistakes, learn from them, forgive ourselves, and move on with our lives.

You are worthy of your own love and forgiveness. Believe it with every fiber of your being.Commit to practicing these steps daily, even on those days when you’d rather not.Resolve to forgive yourself. Resolve to free yourself of the past. Resolve to live in the present. And look toward the future with hope and optimism.

Source : http://tinybuddha.com/blog/let-go-past-mistakes-6-steps-forgiving/
Joseph Campbell : http://en.wikipedia.org/wiki/Joseph_Campbell
Dr Brene Brown – The Power of Vulnerability : http://www.ted.com/talks/brene_brown_on_vulnerability?language=en#t-597506
Image from : http://weheartit.com/entry/138710373http://weheartit.com/entry/138710373

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