Another Excellent Form of Tonglen
Clearly imagine a situation where you have acted badly, one about which you feel shameful or guilty, and which may be difficult to even think about.
Then, as you breathe in, opening your heart, accept total responsibility for your actions in that particular situation. Do not judge or try to justify your behavior. Simply acknowledge exactly what you have done wrong and wholeheartedly ask for forgiveness.
Now, as you breathe out, send the compassionate radiance of reconciliation, forgiveness, harmony, healing, and understanding.
Breathe in the pain and the blame, and breathe out the undoing of harm. Breathe in taking full responsibility, breathe out the compassionate radiance of healing, forgiveness, and reconciliation.
This exercise is especially powerful. It may give you the courage to go see the person(s) whom you have wronged and the strength and willingness to talk to them directly and actually ask for forgiveness from the depths of your heart.
Source : Used with permission from https://sourcepointglobaloutreach.org/what-we-offer/