A close friend and teacher of mine does this exercise using the phrase, “Astaghfirullah,” which means, “I seek forgiveness from God.”
He takes people through multiple stages of saying the phrase, starting with asking God to forgive you, but then going to another level to say that I must forgive the people in my life, too, up until the last couple stages — I forgive myself, by allowing myself to experience joy.
I always love that end part, because it makes “forgiving yourself” very practical in that the way we show forgiveness to ourselves is by letting ourselves be happy.
Life’s not about punishing yourself for what you’ve done, it’s about dealing with it, and moving forward trying to do better.
As long as you keep doing that, you can give yourself the permission to feel good again.