A solo guided activity
This is not about excusing what happened. It is about freeing yourself from carrying it.
Forgiveness is one of the most misunderstood things we are asked to do. This experience will not tell you to forgive. It will help you understand what you are actually carrying, what it is costing you, and what release — on your own terms — might actually look like.
Nothing is stored. This is entirely private.
⏱ 20–40 minutes · Allow more if you need it
Step 1 of 5
Start honestly. There is no right answer — only the true one.
Step 2 of 5
Select everything that applies. There may be more than one thing.
Step 3 of 5
Select everything that is true right now — even the things that are hard to admit.
Step 4 of 5
Forgiveness means different things to different people. This is yours to define.
What does forgiveness look like for you?
In your own words: why do you want this?
Write honestly. This is only for you.
There are no right answers here. Write what is actually true.
A moment to pause
Your answer suggests this forgiveness may be more for someone else than for you. That is worth sitting with. Forgiveness done for other people rarely gives us the peace we are looking for — because it was never about us.
Try again: If no one else would ever know whether you forgave this person — if it made absolutely no difference to them — would you still want to? What would it give you?
Your forgiveness path
Professional support
What you are working through is significant, and this activity is only one small part of what you may need. A therapist or counsellor — especially one who works with grief, trauma or relational harm — can offer something these pages cannot. That is not weakness. It is wisdom. Find a therapist (UK) → · Find a therapist (US) →
The Evidence File
The Evidence File is a personal record of real experiences, moments, and outcomes that directly disprove the negative beliefs you hold about yourself. Not affirmations — evidence. Things that actually happened. Your inner critic ignores them. You are putting them on record.
Did anything in this session give you evidence that contradicts your inner critic's case against you? Name it here — even one sentence counts.
If this opened something
The patterns underneath unforgiveness — the inherited scripts, the stories we carry about what was done to us and what it means — are at the heart of Who Told You That?. The book has tools for exactly this kind of work.
Explore the book →Invite someone to play