So frequently I hear this: “Forgiveness is for you, the one who was injured.”
I think this actually can be a distortion of what forgiveness is. We need to make a distinction between:
- the end point or goal of forgiveness, and
- a consequence of forgiving.
These are different. The goal is that to which forgiveness actually points. Given that forgiveness is a moral virtue, it is concerned about goodness toward others. Justice as a moral virtue is not primarily for the self but for all with whom you come into contact directly or indirectly. Patience is directed toward those who are moving slower than you would like. Yes, one can be fair or just to the self and patient toward the self, but these are not the primary goals of either virtue. They are outwardly directed to others. It is the same with forgiveness because, like justice and patience, it too is a moral virtue. The end point of forgiving is to reach out in goodness directly toward the one or ones who have been unfair to you.
Yes, there is such a thing as self-forgiveness, but notice that the wording is intended to expressly direct the attention toward the self. In the case of forgiving as it typically is used, the word “self” is not included.
A consequence of forgiving, shown frequently by our research, is that as a person extends goodness toward offending others, then the one who forgives experiences considerable emotional relief. Excessive anger, anxiety, and depression all can go down in the one who genuinely forgives.
These emotional-health consequences, while very positive and desirable, are not the ultimate goal of engaging in the moral virtue of forgiving. If it were, then this would be the goal for all of the moral virtues and such practice likely would degenerate into self-serving activities and therefore not be virtuous at all.
Is forgiving for the forgiver? No, this is not its goal. Is a consequence of forgiving emotional relief for the forgiver? Yes. And this distinction between goal and consequence makes all the difference in understanding what forgiveness is and what it can accomplish within the self.
On an average night, 60 million Americans cannot sleep. If you are one of them, here’s help.
by Jane Walsh
In today’s overworked and overstimulated world, getting a good night’s sleep is easier said than done. In fact, 1 in 3 adults don’t get enough sleep, the Centers for Disease Control and Prevention reports. Missing the recommended seven hours a night puts people at higher risk of developing obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress.
The causes of poor sleep are multifaceted ranging from poor sleep hygiene to mental health issues — including, stress, anger, and resentment. Forgiveness therefore plays a crucial role in restoring health and happiness and getting a full night’s sleep.
Main causes of poor sleep
Poor sleep is often the result of poor sleep hygiene: healthy habits necessary for deep, restful sleep and optimal alertness during the day. Good sleep hygiene can include getting enough exercise and sunlight during the day, unwinding in the evening, and creating a peaceful and comfortable atmosphere in your bedroom. Additionally, shift work can cause frequent sleep disruption and fatigue. In this case, it’s essential to practice good sleep hygiene and stick to a sleep schedule that works for you.
Moreover, insomnia and poor sleep are frequently caused by psychological issues, such as, stress, resentment, holding grudges, and the desire for revenge. When you harbour these negative feelings, your adrenal glands release hormones like adrenaline and cortisol. As a result, you’re too stressed, angry, and fired up to sleep.
The power of forgiveness for sleep
Whether you’ve fallen out with your other half or are harboring a long-term grudge against a relative, conflict and resentment can have a negative impact on your health — and consequently your sleep. Taking steps toward forgiveness can transform your health — it lowers blood pressure, cholesterol, and risk of heart attack — and will allow you to fall asleep easier for longer periods of time.
Forgiveness is such a positive thing for health largely due to its power to decrease or eradicate those negative feelings of tension, anger, anxiety, depression, and fatigue. When you choose to forgive, you let go of hostility, anger, and ideas of revenge surrounding past events. As a result, your body is allowed to heal. Stress hormones decrease and feel-good endorphins are better able to flood the body.
Ultimately, feeling resentful is a choice — one that negatively impacts your physical, emotional, and mental health. When you choose to forgive, your whole quality of life will improve. When your head hits the pillow, there’ll be no more mental barriers separating you from sleep.
About the author:
Jane Walsh is a freelance writer whose articles cover a range of topics that can only be described as diverse. Here are a few examples of her work:
“Cracking Down On Boiler Room Fraud – Self Defense Tactics To Fight Off The Crooks” Forbes, Sept 9, 2017
“The DIY Generation Embraces Technology-Based Learning” Oct. 6, 2017
After spending more than a decade working as an emergency nurse and first-responder, and after starting a family, Jane took a step back and now spends her time working as a freelance content manager and writer. You can reach her at Jane.Walsh.Writer@gmail.com.
BBC (UK) World Service Website, Carrollton, Texas – When Nancy (Shore) Howard drove home from church one day in August 2012, she was confronted in her garage by an armed masked man who grabbed her around the neck and demanded her purse. As she struggled to get free, the man shot her. The bullet traveled through her head and pierced her left eye before lodging in her right lung.
When she recovered consciousness, Nancy could barely breathe and was in excruciating pain. Somehow, miraculously, she struggled into the house and was able to call emergency services.
At the hospital, police were able to contact Nancy’s husband– John Franklin Howard, known to everyone as Frank–who quickly flew home from an out-of-town trip. The three children the couple had raised during their 30-year marriage were also soon at their mother’s bedside.
While Nancy is undergoing painful repairs to her face, throat, and paralyzed right arm, detectives aggressively pursue suspects, including Frank. They first discover that Nancy’s husband has been having a three-year affair. A few days later, they uncover connections between her CPA husband and a group known as the East Texas gang. The story becomes increasingly bizarre as evidence surfaces of a murder-for-hire conspiracy initiated–to Nancy’s horror–by her husband.
Investigators eventually uncover evidence that Frank has been paying large sums to the criminal gang–apparently to kill his wife–and that gang members were exploiting him for more and more money. The money source is Frank’s rich client, from whom he has extorted over six-million dollars, some of which he has used to give his mistress extravagant gifts. Frank is arrested and charged with attempted capital murder.
At Frank’s trial, the jury took only two hours to find him guilty. He was sentenced to life in prison and will have to serve 30 years before he will be considered for parole. By then he will be about 85 years old. A year later, the shooter is tried, found guilty, and sentenced to sixty years.
“I have forgiven him,” Nancy says of her husband. “The Bible says that if we don’t forgive those who have harmed us then we are unable to be forgiven and I couldn’t afford not to forgive him because I couldn’t live with bitterness.”
She goes on to say, “It’s because I still loved him at the time, and you know I have to say I still love him, not in a romantic love, but in a love that he’s the father of my children, and there’s always going to be a love there.”
Nancy says she “vigorously” celebrates every birthday she has had since the shooting and still experiences joy singing in the church choir. Nearly six years after the horror of the attack on her doorstep, she is moving on.
“I’m able to be thankful once again for how God has saved my life and the healing that’s happening in my children’s lives, it’s awesome,” she says. “I’m excruciatingly happy.”
Read the full story on BBC World Service: “My husband hired a hitman to kill me – but I forgive him”
Listen to Nancy Shore speaking to Outlook on the BBC
Read Nancy’s story: The Shooting of Nancy Howard: A Journey Back to Shore
Ciril Čuš, who grew up during the ’60s in Žetale, a small Slovenian parish on the border of Croatia, comes from a traditional Catholic family with two brothers and a sister. But there was nothing traditional about his childhood, his abusive father who nearly beat him to death, and his long journey down the path to forgiveness.
Ciril’s father worked as a builder and one day took a fall from 16 feet, spending a month in a coma. After the accident, he wasn’t the same. He started drinking, becoming very aggressive — and young Ciril was often the target. Between the ages of 7 and 10, Ciril’s head was fractured with a blunt object 14 times.
When his father was sober, he was a wonderful man; he taught his children a lot. But when he was drunk, he wasn’t safe to be around.
Ciril had to escape through the window several times and spent many nights in the barn. He was afraid to sleep because he had terrible nightmares. He had learning difficulties and barely finished school. When he was 10, he contemplated suicide. At 12, he took a job picking produce so he could get away from home and pay for his education. At 14, he wanted to run away from home but felt he had nowhere to go.
The abuse and distance from his father led Ciril to take up karate in school. Determined to prove himself — and protect himself — he won the national Slovenian kickboxing championship and became a kung fu coach.
After secondary school, Ciril got a job and moved to a nearby town. But, with a lot of time on his hands, he would often visit the local library. It was there that he started reading the Bible. ”I was drawn to the word of God, more and more every day.”
Convinced by a neighbor to accompany him to a Sunday church service, Ciril was revulsed by what he saw as the antics of the charismatic worshippers and he decided never to enter a church again. But his friend convinced him to try it a second time and that was when he heard a woman speaking about her husband who beat her and cheated on her, but she was still able to forgive him.
“For the first time in my life, I realized what my biggest problem was — that I was not able to forgive my father.” Ciril remembers. “I was so angry that I even considered killing him.”
In order to be able to forgive, a priest suggested that Ciril pray so he prayed a Rosary for his father every day and even made a solemn promise to God that he would pray until he could forgive his father. After a year and a half he realized that prayer alone was not enough, that he had to go to his father and tell him he forgave him.
Although he was somehow able to generate the courage to go meet with his father, there was no mutual forgiveness but from that point on Ciril prayed two rosaries a day instead of one.
After three years of praying, Ciril approached his father again. He apologized for everything he had done wrong. He told him that he was his only father and he loved him very much. In response, his father grabbed a knife and shouted, “I will kill you like a pig!” Ciril escaped while his father ran to the garage to get a chain saw. Ciril’s response: he began praying three rosaries a day instead of two.
Nine months and more than 800 rosaries later, Ciril learned that his father was suffering from cirrhosis of the liver, coughing up blood and that his doctors told him he only had a month to live. Determined to forgive him before his father died, Ciril approached him once again.
“I took his hand, looked him in the eyes, told him I forgave him, that I was sorry for everything, and that I loved him,” Ciril recalls. “I held his head close to my heart. It was the first time in my life that I hugged my father.”
From that moment on, Ciril’s father stopped drinking and peace returned to the family. For the first time ever, Ciril saw his father embrace his mother and heard him tell his brothers and his sister that he loved them. His father lived another 16 years.
”Once I forgave, I was happy, joyful. This real encounter with God is more powerful than any hatred, curse, suffering or distress,” says Ciril. He never stopped praying, either. Today he is a parish priest in a small Slovenian town.
Ciril now says he realizes that he had to walk his path of suffering to be able to understand and help people who go through similar experiences. His life bears a powerful witness. He travels a lot around the world, witnessing about his experience of forgiveness.
”If we do not forgive, we stop God’s blessing from entering and God cannot work within us” Ciril says. “Forgiveness means establishing a new relationship with another person. And that is a great gift from God. But everyone has his own path. Sometimes it takes a long time.”
Read the full story: His father abused him, fracturing his skull 14 times, but he was still able to forgive – Aleteia, June 6, 2018
Aleteia (aleteia.org) is an online publication distributed in eight languages (English, French, Portuguese, Spanish, Italian, Arabic, Polish and Slovenian). Its website “offers a Christian vision of the world by providing general and religious content that is free from ideological influences.” With more than 430,000 subscribers to its newsletter and more than 3 million fans on Facebook, Aleteia reaches more than 11 million unique visitors a month.
Making the Mind-Body Connection: Self-Care Strategies for Cancer Patients
by Brad Krause
The importance of the mind-body connection is evident in the increasingly impactful role that mindfulness and spiritual belief play in helping cancer patients improve their quality of life. And a growing number of cancer patients are turning to alternative approaches that draw on the mind’s ability to moderate the body’s responses to illness.
There is a growing body of research, including research done by the International Forgiveness Institute, showing that mind-body approaches in oncological medicine aid the healing process; help patients with advanced cases of the disease cope with their condition and its devastating emotional effects; and help sufferers maintain a happier lifestyle and positive mindset. Self-care strategies and spiritual strength can also help alleviate depression, anxiety and fatigue, and even energize the patient.
Cancer patients have to cope with an overwhelming situation dominated by treatments that are often as unpleasant as the disease. Chemotherapy and radiation therapy cause nausea, weakness, hair loss and other side effects that keep the patient feeling sick. Fortunately, there are many powerfully-effective mind-body strategies that help the cancer patient maintain a healthy and efficacious self-care regimen.
Breathing deeply and mindfully helps establish the mind-body connection. It’s a core component of yoga and many forms of meditation. Deep-breathing exercises relax you, lower your heart rate and blood pressure, and enable you to focus on positive thoughts. Try breathing deeply and center on how it makes you feel. If you prefer, listen to calming music during your breathing exercise. You can also combine breathing with some form of physical exercise, such as walking, biking, or yoga.
Forgiveness and self-forgiveness
According to the respected health website WebMD.com, if you can bring yourself to forgive, you are likely to enjoy lower blood pressure, a stronger immune system, and a drop in the stress hormones circulating in your blood. Back pain, stomach problems, and headaches may disappear. And you’ll reduce the anger, bitterness, resentment, depression, and other negative emotions that accompany the failure to forgive.
While refusing to forgive may not directly cause disease, according to WebMD, the negative impact of holding on to painful memories and past wounds can weaken the immune system and make you more susceptible to illness including cancer.
“It’s important to treat emotional wounds or disorders because they really can hinder someone’s reactions to the treatments — even someone’s willingness to pursue treatment,” says Dr. Steven Standiford, chief of surgery at Cancer Treatment Centers of America. “In fact, forgiveness therapy is now an integral part of treatment at Cancer Treatment Centers of America.”
Watch a short video about the amazing power forgiveness has had on one woman’s life and her battle with cancer. “If I hadn’t learned to forgive,” says Jayne Valseca, a cancer patient who was essentially given a death sentence, “I may not even be alive today.” Watch the video here.
“If I hadn’t learned to forgive, I may not even be alive today.” Jane Garcia Valseca
While not a treatment method per se, the act of forgiving yourself can free you mentally and emotionally so that you may best concentrate on healing. When you get cancer, you may blame yourself for smoking, eating the wrong foods, spending too much time in the sun…the list could go on forever. You question every decision you’ve ever made and punish yourself for the actions you did, or did not do, that might have contributed to your disease. By practicing self-forgiveness, you will gain an inner peace and the freedom to look to the future instead of the past.
Meditation is another self-centering exercise in which quiet and inner stillness focus one’s awareness. Meditation can help cancer patients manage nausea, pain and stress, and aid the body’s ability to heal by improving sleep and mood. Mindfulness is key to self-care in cancer patients, and few things help focus one’s energy and inner resources better than meditation. There are many forms of meditation. Some people concentrate on one part of their body, while others focus on a word or phrase as they meditate. Some meditative disciplines focus on controlling pain, while others are designed to help practitioners accept and cope with the physical changes their bodies are going through.
The mind’s ability to project images with sensory qualities is another effective means of making the mind-body connection. Mental images can affect your senses, a useful exercise for people suffering the physical discomforts of cancer. Some patients combine their spirituality with meditation by concentrating on religious images. Patients with a strong sense of spirituality often gain a strong sense of well-being, which makes it easier to cope with the disease.
It should be noted that spirituality and religion are not interchangeable terms. Some people use religion to channel and focus their spirituality, while other patients consider themselves spiritual, though not religious, at least not in the formal sense of the word. A cancer diagnosis may cause some people to become religious, or to return to a religious practice they may have previously abandoned. Research has shown that spirituality is capable of enhancing the patient’s quality of life through renewed optimism and hope for a future free of the disease.
Cancer patients sometimes experience difficulty with prescriptive medications, as these are often used as necessary pain management. Incorporating self-care practices like deep breathing and meditation can help prevent cancer patients from becoming addicted to opioids during their course of treatment. The use of alternative therapies to create the mind-body connection has been proven effective at alleviating pain without an excessive use of prescriptive methods.
Cancer ravages the body in many ways. Its effects can also oppress the mind, impeding its ability to help patients deal with the symptoms of the disease. But alternative self-care therapies and spirituality can help marshal the power of the mind to mitigate the pain and physical misery of cancer.
About Brad Krause:
After four years in the corporate world working 15-hour days, 6 days a week, Brad Krause demonstrated the ultimate act of self-care by leaving his draining, unfulfilling job behind. He now spends full-time helping others as a self-care guru, writer and life coach (SelfCare.info). He sums up his vision by saying, “We all have the potential to be the best versions of ourselves we can possibly be, but it comes down to prioritizing our own wellness through self-care. And that’s what I’m here to help people discover!”
You can contact Brad at Brad@selfcaring.info.