The Calm Clarity Forgiveness Challenge

Forgiving means empowering yourself.


The year-end holidays are a time to celebrate life. For me, this involves cherishing the present, honoring the past, and dreaming the future. But is it  possible to usher in a new year with open arms if we hold on to past resentments and grudges?  Science shows we have to let go so that we can heal and move on.

Forgiving means releasing negative emotions like anger, bitterness, resentment. Forgiveness is not easy because it’s not a skill that we are taught how to do. For most of us, the ability to forgive is forged from hard-earned wisdom gained from bittersweet life experience.


Fortunately, research now provides valuable insights on therapeutic forgiveness. Controlled scientific studies have validated that people who forgive are much healthier and happier than those who don’t. One of the leading experts in this field, Dr. Everett Worthington, has developed a clinically tested 5-step technique called REACH.

R is for “recall”—remembering the hurt that was done to you as objectively as you can.

E is for “empathize”—trying to understand the viewpoint of the person who wronged you.

A is for the “altruism”—thinking about a time you hurt someone and were forgiven, then mentally and emotionally offering the gift of forgiveness to the person who hurt you. (This takes place internally and doesn’t require your confronting the other person).

C is for “committing”—documenting that you have forgiven the person who wronged you

H is for “holding on”—not forgetting the hurt, but reminding yourself that you made the choice to forgive.

Calm Clarity has adapted the REACH technique into a short 10-minute forgiveness meditation that ends with the compassion meditation practice.  During the holidays, we are providing this meditation as a public service.

The Calm Clarity Forgiveness Meditation

We hope you find this beneficial.

Happy New Year!  May you be blessed with love, wisdom, happiness, health and prosperity!


Written by duecalmclarity

Due Quach (pronounced “Zway Kwok”) is the founder of Calm Clarity, a social enterprise that uses science to help people across the socioeconomic spectrum master their minds and be their best self. A refugee from Vietnam and graduate of Harvard College and the Wharton MBA Program, Due overcame the long-term effects of poverty and trauma by turning to neuroscience and meditation. After building a successful career in management consulting and private equity investments, she created Calm Clarity to help more people overcome adversity and unlock their potential. Calm Clarity creates social impact by using revenues from corporate training services to deliver the same high quality training to disadvantaged groups such as low-income first-generation college students and inner city teenagers.

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