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ForgivenessMeditation

Forgivenessofothers,forgivenessofyourself
Topracticeforgivenessmeditation,letyourselfsitcomfortably,allowingyoureyestocloseandyour
breathtobenaturalandeasy.Letyourbodyandmindrelax.Breathinggentlyintotheareaofyourheart,
letyourselffeelallthebarriersyouhaveerectedandtheemotionsthatyouhavecarriedbecauseyouhave
notforgivennotforgivenyourself,notforgivenothers.Letyourselffeelthepainofkeepingyourheart
closed.Then,breathingsoftly,beginaskingandextendingforgiveness,recitingthefollowingwords,
lettingtheimagesandfeelingsthatcomeupgrowdeeperasyourepeatthem.
FORGIVENESSOFOTHERS:TherearemanywaysthatIhavehurtandharmedothers,havebetrayed
orabandonedthem,causethemsuffering,knowinglyorunknowingly,outofmypain,fear,angerand
confusion.Letyourselfrememberandvisualizethewaysyouhavehurtothers.Seeandfeelthepainyou
havecausedoutofyourownfearandconfusion.Feelyourownsorrowandregret.Sensethatfinallyyou
canreleasethisburdenandaskforforgiveness.Pictureeachmemorythatstillburdensyourheart.And
thentoeachpersoninyourmindrepeat:Iaskforyourforgiveness,Iaskforyourforgiveness.
FORGIVENESSFORYOURSELF:TherearemanywaysthatIhavehurtandharmedmyself.Ihave
betrayedorabandonedmyselfmanytimesthroughthought,word,ordeed,knowinglyorunknowingly.
Feelyourownpreciousbodyandlife.Letyourselfseethewaysyouhavehurtorharmedyourself.
Picturethem,rememberthem.Feelthesorrowyouhavecarriedfromthisandsensethatyoucanrelease
theseburdens.Extendforgivenessforeachofthem,onebyone.Repeattoyourself:ForthewaysIhave
hurtmyselfthroughactionorinaction,outoffear,painandconfusion,Inowextendafullandheartfelt
forgiveness.Iforgivemyself,Iforgivemyself.
FORGIVENESSFORTHOSEWHOHAVEHURTORHARMEDYOU:TherearemanywaysthatI
havebeenharmedbyothers,abusedorabandoned,knowinglyorunknowingly,inthought,wordordeed.
Letyourselfpictureandrememberthesemanyways.Feelthesorrowyouhavecarriedfromthispastand
sensethatyoucanreleasethisburdenofpainbyextendingforgivenesswhenyourheartisready.Now
saytoyourself:Inowrememberthemanywaysothershavehurtorharmedme,woundedme,outoffear,
pain,confusionandanger.Ihavecarriedthispaininmyhearttoolong.TotheextentthatIamready,I
offerthemforgiveness.Tothosewhohavecausedmeharm,Ioffermyforgiveness,Iforgiveyou.
Letyourselfgentlyrepeatthesethreedirectionsforforgivenessuntilyoufeelareleaseinyourheart.For
somegreatpainsyoumaynotfeelareleasebutonlytheburdenandtheanguishorangeryouhaveheld.
Touchthissoftly.Beforgivingofyourselffornotbeingreadytoletgoandmoveon.Forgivenesscannot
beforced;itcannotbeartificial.Simplycontinuethepracticeandletthewordsandimageswork
graduallyintheirownway.Intimeyoucanmaketheforgivenessmeditationaregularpartofyourlife,
lettinggoofthepastandopeningyourhearttoeachnewmomentwithawiselovingkindness.

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