About the Course

When we have turned against ourselves or another person, forgiveness can seem impossible. We’re so used to re-playing the story of blame, that living with a tight heart can become our most familiar way of being.

Yet we want to forgive, because we understand that not forgiving hardens and imprisons our heart. As long as we are filled with resentment or hate, we’re chained to the sufferings of the past and cannot find genuine peace.

We can’t simply will ourselves into forgiving; but we can be willing. This is why the intention to forgive is such a key element in the process. To be willing to forgive - even if not yet quite ready – allows the door open a crack, and light inevitably pours in.

We might worry that forgiving somehow equals condoning harmful behavior, or permitting it to continue. When we forgive, we’re not saying, ok, I guess I’ll just let them keep treating me in harmful ways. We can forgive and create every boundary we need to take care of ourselves and others. Nor are we “denying responsibility” when we forgive ourselves.

While blame and punishment might temporarily interrupt a pattern of behavior, they do not create the grounds for deepened understanding, compassion and transformation. Only when we include ourselves and others in our heart do we serve a path of true healing, connection and freedom.

Forgiveness and Meditation: Using Mindfulness to Release Resentment and Blame

  • Contains 19 video lessons of 5–15 minutes each. 
  • All videos are closed captioned and transcripts provided.
  • An online, self-paced course, you will retain lifetime access.


This course was previously offered on Udemy. If you have taken this course on Udemy and don’t want to take it again, please explore some of the other courses here.

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Watch Intro Video

Introduction to the Course (Sample Video):

Forgiveness and Meditation: Using Mindfulness to Release Resentment and Blame

Tara Brach

Tara Brach holds a PhD in Clinical Psychology and teaches meditation internationally. Founder of the Insight Meditation Community of Washington, DC (IMCW), Tara is the author of the bestselling Radical Acceptance, True Refuge, Radical Compassion and her latest book, Trusting the Gold. For over 40 years, Tara has been exploring the interface of Buddhist and Western psychology in addressing the great suffering that arises when we close our hearts to ourselves and others. Tara's weekly podcasts are downloaded over 2 million times each month. Along with her colleague Jack Kornfield, Tara offers a certification program for mindfulness teachers with participants from more than 50 countries.

Course Curriculum

  • 1

    INTRODUCTION

    • Welcome!

    • Getting Started

    • Introduction and Overview

  • 2

    SECTION I – TASTE OF FREEDOM

    • Lesson 1 - Comparing Mind

    • Lesson 2 - Myth of Basic Badness

    • Lesson 3 - Shifting Out of Arrested Development: Tara’s Personal Journey

  • 3

    SECTION II – SEEING THE SELF-BLAME... AND SOFTENING

    • Lesson 4 - Guided Practice Exercise: Your ‘Freedom Challenge’

    • Lesson 5 - Self-Condemnation Blocks Evolution

    • Lesson 6 - Planting Seeds for the Future

    • Lesson 7 - Guided Inquiry Exercise: What Is Wrong with Forgiving Myself?

  • 4

    SECTION III – STOPPING THE WAR

    • Lesson 8 - Case Study: A Mother’s Self-Hatred

    • Lesson 9 - Atonement

    • Lesson 10 - Guided Practice Exercise: Deepening Self-Forgiveness

  • 5

    SECTION IV - WHAT “FORGIVING” REALLY MEANS... AND DOESN’T MEAN

    • Lesson 11 - Tight-Hearted

    • Lesson 12 - Case Study: Forgiving Is Not Bypassing

    • Lesson 13 - Forgiveness Occurs in Two Phases

    • Lesson 14 - Case Study: Tara’s Personal Process with a Deep Wounding

  • 6

    SECTION V – A PATHWAY OF OPENING YOUR HEART

    • Lesson 15 - Apology

    • Lesson 16 - Case Study: Redemption

    • Lesson 17 - Guided Practice Exercise: Widening Circles of Compassion

  • 7

    SECTION VI - BONUS GUIDED PRACTICE EXERCISE: THE RAIN OF FORGIVENESS

    • Bonus Lesson 18 – Guided Meditation: The RAIN of Forgiveness ~ Toward Someone Who Has Hurt You

  • 8

    ADDITIONAL RESOURCES

    • COURSE COMPLETION, ADDITIONAL RESOURCES, FEEDBACK AND ACKNOWLEDGEMENTS

Forgiveness and Meditation: Using Mindfulness to Release Resentment and Blame