Focus: The Power of Forgiveness | October 18 Living Free—Forgiveness as an Ongoing Practice
Living Free—Forgiveness as an Ongoing Practice
Scripture roots forgiveness not in a single act, but as a
living discipline a fruit of the Spirit that must be cultivated daily and
worked out in every relationship. “But the fruit of the Spirit is love, joy,
peace, longsuffering, gentleness, goodness, faith, meekness, temperance:
against such there is no law.” (Galatians 5:22-23). The call is not just to
“move on,” but to proactively weed out bitterness and stubbornness, restoring
what the flesh tries to corrode.
Bitterness, especially toward those closest to us,
eventually clouds every part of the soul. The Bible warns: “For rebellion is as
the sin of witchcraft, and stubbornness is as iniquity and idolatry…” (1 Samuel
15:23). When we hold onto resentment and rehearse pain rather than release it,
we resist the work of God. Instead, Scripture calls us to “forbear one another,
and forgiving one another… even as Christ forgave you.” (Colossians 3:13).
Forgiveness is an ongoing practice—it means repeatedly
refusing the poison of revenge, wishing the other well even when every feeling
cries out for justice. The Harvard Women’s Health Watch article “Not just good
for the soul” clarifies that holding onto anger and resentment does not just
damage the inner life but is a proven risk for physical health. Harvard’s
research points out that “holding on to anger and resentment can do more than
tax our souls it can harm our health.”
Recent studies show that forgiveness boosts mental
well-being, reduces anxiety and depression, eases stress, improves sleep, and
even lowers blood pressure and heart rate. The act of forgiveness acknowledges
the wrong, but it also frees us from being defined by the pain. According to
Harvard experts, “forgiveness acknowledges the wrong and helps you be free from
it… It frees you from the offender as well.” Forgiveness can restore
relationships, bringing “happiness, satisfaction, and social support which evidence
also links to better health.”
But forgiveness does not mean excusing harm or erasing the
past. As psychologist Craig Malkin notes, “It’s not excusing, explaining, or
exonerating… Saying you forgive is easy, but doesn’t change the feelings
inside. We can be sad for what we experienced and angry about what happened.
But above all, a state of forgiveness is accepting that what happened is over.”
Deep wounds may take time, and forgiveness does not always mean reconciliation
with the wrongdoer. “You can forgive and want what’s ultimately good for the
other person without the relationship being restored,” the research clarifies.
Forgiveness is also a skill that can be learned and
practiced even in small ways. The article encourages “processing your pain” by
describing what happened and taking a compassionate view of yourself and your
experience. This move from resentment to reflection creates the space for
healing. The simplest way to approach forgiveness for minor irritations is by
expressing vulnerable feelings rather than lashing out “Always lead with the
vulnerable feeling,” Dr. Malkin says. This prevents defensive cycles and opens
the door to repair.
Bible Verses
Call to Action
This week, use Harvard’s suggested strategies to cultivate
ongoing forgiveness:
- Process
your pain: Write privately about a hurt or irritation you
experienced—describe what happened and how it made you feel.
- Reflect
before reacting: When tempted to lash out or withdraw, pause and express
your vulnerable feeling, such as “I felt forgotten” or “I felt
misunderstood.”
- Consider
the cost: Weigh the physical and spiritual damage of holding a grudge.
Remind yourself, “Holding a grudge is like taking poison and hoping the
other person dies.”
Pray Colossians 3:13 each day as you seek to release old and
new hurts. Track emotional and physical changes—notice if sleep, stress, or
relationships begin to shift as you practice daily forgiveness.
Three Things to Remember
- Biblical
forgiveness is non-negotiable and matches the best of modern science:
freedom comes not by refusing pain, but by liberating ourselves from its
control.
- Forgiveness
does not require forgetting, excusing, or immediate
reconciliation—accepting the past opens you to a healthier present and
future.
- Practicing
honest processing and vulnerability, even with minor wounds, builds
spiritual and physical strength for greater acts of mercy and restoration.
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