Notes on: The Science of Forgiveness

'The Science of Forgiveness' is taken from the course, 'Managing Happiness,' by Arthur Brooks on edX.org.

Psychology as a discipline has produced extensive research on many aspects of forgiveness, and one was conducted by the John Templeton Foundation during the 1990s.

Some people think that forgiveness is an avoidant behaviour, but it is not, instead it confronts conflict and establishes a path for individuals to seek and find happiness.

Forgiveness is largely a mental undertaking and it is talked about in a variety of world religions and wisdom traditions, and modern science has proven that forgiveness is not just an abstract principle, but has observable positive outcomes for our physical health and overall wellbeing.

As 'The Oxford Handbook of Positive Psychology ' points out, forgiveness tends to reduce:

• heart rate

• blood pressure

• skin conductance

• muscle tension

• negative descriptions of the transgression and transgressor

• cortisol levels

• anxiety

• stress

• depression

It even benefits the quality of our sleep.

Given that one function of forgiveness is to maintain and improve relationships, forgiveness increases wellbeing in part by increasing social support and relationship quality. Forgiveness can be seen as sense a coping strategy that removes the emotional burdens of those who have wronged us.

Tong-Len

In his book with Howard C. Cutler, His Holiness the Dalai Lama describes the meditation practice called “Tong-Len.”

The REACH exercise, like Tong-Len, reverses our natural instinct to avoid pain and transforms it by visualizing healing. Instead of complaining and feeling sorry for yourself, which will cause you more anxiety and worry, you can prevent additional mental pain and suffering by adopting the right attitude.

Practicing Tong-Len meditation or ‘giving and receiving,’ may not necessarily succeed in alleviating the real physical pain or lead to a cure in physical terms, but what it can do is protect you from unnecessary additional psychological pain.

Forgiveness has a basis in the brain, benefits to the body, and a healing component to relationships. With practice, forgiveness can be a significant component and strategy to improving our lives and raising our happiness.