Imagine vividly a situation where you have acted badly, one about which you feel guilty, and about which you wince even to think of it.
Then, as you breathe in, accept total responsibility for your actions in that particular situation, without in any way trying to justify your behavior. Acknowledge exactly what you have done wrong, and wholeheartedly ask for forgiveness. Now, as you breathe out, send out reconciliation, forgiveness, healing, and understanding.
So you breathe in blame, and breathe out the undoing of harm; you breathe in responsibility, breathe out healing, forgiveness, and reconciliation.
This exercise is particularly powerful and may give you the courage to go to see the person whom you have wronged, and the strength and willingness to talk to him or her directly and actually ask for forgiveness from the depths of your heart.