In our recent day long program we worked with the practice of forgiveness using three phrases:
If I have hurt or harmed you, knowingly or unknowingly, through thought, word, or deed, I ask for your forgiveness.
If you have hurt of harmed me, knowingly or unknowingly, through thought, word, or deed, I forgive you.
If I have hurt or harmed myself, knowingly or unknowingly, through thought, word, or deed, I forgive myself.