Tapping Script: Let Go and Forgive

Written by: Nick Ortner

Don’t be like Fred!

Forgiveness is easy to INTEND to give.

Of course we “should” forgive, but it’s difficult.

There’s often a part of us that says, “No Way” I was wronged, and if I forgive them, I’m condoning the behavior.

And there’s also perhaps a deeper part, rooted in our ancient brain and biology that finds it hard to forgive because of the fear that if we forgive, it’s going to happen again, we’re going to be hurt again and we won’t be SAFE.

This is, where I believe, Tapping comes in powerfully because we’re not only addressing the conscious thinking about it, but the deeper subconscious and biological roots.

So…you can probably think of someone right now that perhaps you want to forgive for what they did. Maybe not 100%, but maybe you want to start.

Can you think of that person?

Good. Get started forgiving them today. Tony Robbins once said, “Forgiveness is a gift you give yourself” Do it now.

So here’s a tapping script on: “I refuse to forgive them because of what they did to me…”

First, identify who or what you are having trouble forgiving. Get really specific on what happened, what they said, what they did, how they acted, and bring that memory to mind.

How do you feel when you think of that? What’s the emotion? Where do you feel it in your body?

Give it an intensity on a 0-10 scale, 10 being the most intense. (If you can, write down what you’re feeling and the number, it helps to be able to track your progress)

Let’s do some tapping!

(If you’re not familiar with the tapping process, you can learn more here)

Karate Chop: Even though I refuse to forgive them because of what they did to me…I deeply love and accept myself… (or you can simply say, “I’m OK” if love and accepting yourself is too much right now)

Karate Chop: Even though I refuse to forgive them because of what they did to me…I deeply love and accept myself…

Karate Chop: Even though I refuse to forgive them because of what they did to me…I deeply love and accept myself…

Eyebrow: I can’t believe they did that
Side of Eye: I’m so angry
Under Eye: It’s not right
Under Nose: It’s not fair
Under Mouth: And I refuse to let it go
Collarbone: All this anger
Under Arm: All this ____ (fill in the blank with how you feel)
Top of Head: In every cell of my body

Eyebrow: I just can’t let this go
Side of Eye: Because they don’t deserve that
Under Eye: They don’t deserve my forgiveness
Under Nose: And I refuse to let it go
Under Mouth: So much anger.
Collarbone: About what happened
Under Arm: About what they did
Top of Head: About what they said

Keep tapping on the “negative” or the “truth,” until you find that the intensity has lessened enough that you can say some positive statements, and have them feel fully or at least somewhat true. We tap on the “negative” first in order to clear this resistance, not to affirm it, but to open up the door for positive thoughts.

You can also simply tap through the points, as you think specifically about what they did, what they said, what happened.

See the movie in detail, and just keep tapping through the points. Identify other parts of the movie, keep going. You want to be able to think about the event or the person, without heavy resistance coming up.

When you’re ready, when it “feels” right, move on to some positive statements.

Eyebrow: Maybe it’s time to let this go
Side of Eye: I wonder if I can let this go
Under Eye: What if I can let part of this go
Under Nose: Releasing this anger
Under Mouth: From every cell of my body
Collarbone: Letting it go
Under Arm: Letting it all go
Top of Head: Right now

Tap through a couple of rounds of positive statements and feel free to add in your own words or affirmations. These are just guidelines to get you started, what’s most important is that you feel the feeling, get specific about what you experienced, and tap until it’s released.

When you’re done tapping, take a deep breath…and let it go. Think of what happened again, and notice how it’s changed. Write down your new number of intensity. Either stop tapping if you’re at a good place or keep tapping until fully released.

Until next time…

Keep Tapping!

Nick Ortner

What was your experience with this process? How good does it feel to forgive and let go? Comment below, and share this with someone who you know needs it.

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69 Comments on this post

  1. Diane says:

    This felt great to forgive my husband and release my frustrations and resentment. How can I do it for my husband to release his unforgiveness he has for me? He isn’t into tapping but I am, so need to know how to release it for another person holding hurts about me..thank you Nick

    • Nick Ortner says:

      Hi Diane! I’m glad this tapping helped. The thing with Tapping is that we can’t make other people do it. We can only share it and be an example that others will want to emulate. However, you may with to check out Jessica’s Surrogate Tapping meditation. This technique isn’t used to “change” someone else, but rather send them love with the intention of healing. 🙂

  2. Mugdha says:

    Hi Nick, first of all a great BIG thank you for sharing the healing magic of tapping with the world! I have been struggling with forgiveness for years. My mother’s oldest sister (who is no more) and her kids constantly interfered with my relationship with my Mom. Its gone on for over 2 decades and though I’ve distanced myself from that family, those who live on continue to play games. I want to forgive and move on. I tapped a lot but am still unable to forgive them – any of them. What should I do? Im tired of carrying this anger and resentment around but it feels so stubbornly stuck. Thanks in advance for your advice. Love, Light & Peace to you, Mugdha

    • Nick Ortner says:

      Hi Mugdha! Great question. Sometimes forgiveness is a big step to take when we’ve held on to hurt for so long. I’d suggest starting smaller, like focussing on the emotions of how you feel about the situation first, and then tap on those. Then keep going like peeling the layers of an onion, addressing all the aspects of how you feel. This may open understanding of other people’s actions and perhaps open room for forgiveness. 🙂

  3. JOANNE says:

    Hi Nick . I tried this for forgiveness of self and self hatred. right now i went from a 10 to a 2. the true test will be to see how this release affects my autoimmune condition.

    • Nick Ortner says:

      That’s great, Joanne! I’d suggest continuing with it to try and get that 2 down to a 0. For real physical change to manifest, it usually works best to continue tapping to root out anything that may still be hiding out in your emotional system. 🙂

  4. Lucy says:

    Thank you Nick !
    For your your help to all of us.
    I just finished my tapping and the relief
    I feel in my chest it’s like someone took
    a heavy rock from it.
    The world needs more people like you!

  5. Pat Bell says:

    I almost didn’t do the exercise because I felt that I had forgiven those who had hurt me personally. Then I realized that I was still harboring anger toward some who had hurt my children/grandchildren. As I went through the exercise, I found myself able to forgive the individuals, but discovered I was actually angry at God. Why were those I loved having to undergo such difficult challenges. I know better intellectually, but it hadn’t gotten through and healed the pain and anger I felt for the different instances with my loved ones. As I let myself express that anger and release it, I was able to make that shift. I even chuckled a bit at that anger toward God. Much peace and letting go came to me–and I plan to do the exercise again to continue the clearing. Thanks for the script.

  6. Mary says:

    My middle daughters dad tried to kill her when I was 6 months pregnant by punching me in the stomach intentionally. She was born with no amniotic fluid except a small sealed sac around her nose and mouth. I left and he has harassed me and now does drugs with my oldest daughter. I’m a gramma of my three daughters children. I consider it unforgivable. However Im walking thru the door of forgiveness due to your tapping . I know it is breaking the energetic connection he’s had on all of us all these years. I’m so horrified by what he tried to do I have a hard time relating it and tapping enables me to do that.

    • Nick Ortner says:

      Thank you for sharing your story, Mary. Instances like yours can indeed be tough with no easy road to forgiveness. One thing that I keep in mind to help is the quote, “Hurting people hurt people.” We won’t always know why people do what they do, but we can be sure they are hurting deeply themselves. You keep on going on your road to forgiveness, and I’m so happy we’re here to help you. Much love! 🙂

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