Letting go of resentments by forgiving faults.
We all deal with resentments holding on to harm that has been caused us in the past and it is a painful experience.
When you hold on like this,
You feel the pain repeatedly.
Holding on to these resentments may feel like they offer security from future harm,
But they don't.
With forgiveness,
You can free up space in your heart to allow love and care to take root.
The practice of forgiveness will help you let go of these painful experiences and offer freedom to your mind and your heart.
Find a comfortable meditation posture and invite gentleness into your body.
Use any discomfort or tension and try and soften around it.
Now bring the mind to somebody you feel resentful toward.
When you're new to this practice,
Don't choose the strongest resentment.
Instead,
Start where it's a little bit easier.
Notice the harm that was caused and why you feel resentful.
Connect with the intention to cultivate an open and loving heart.
If there is resistance,
Notice its presence without pushing it away.
It takes time to reopen the heart,
So don't force anything.
Begin offering phrases of forgiveness,
Connecting with the words as much as you are able.
Say a phrase slowly in your head,
Finding a rhythm.
It may be helpful to offer a phrase with each exhale or with every other exhale.
If you don't have one of your own,
You can use one of these two phrases.
I forgive you or I forgive you as much as I am able to in this moment.
May I let this pain free itself from my heart.
Repeat these for a few minutes.
I forgive you.
I forgive you as much as I am able to in this moment.
May I let this pain free itself from my heart.
I forgive you as much as I am able to in this moment.
Now turn towards yourself and recognize that you are here.
You too have caused harm to others.
You don't need to engage in stories about the harm you have caused.
Just recognize that you indeed have caused difficulty for others,
Whether you intended to or not.
Call to mind a specific person you know you've hurt and ask forgiveness from this person.
Use these phrases.
I ask for forgiveness for any harm I have caused you.
May you find room in your heart to forgive me.
Just sit with that for a couple of minutes.
Beautiful.
And when you are ready,
Open your eyes and know you can come back to this space.
And open your eyes to this meditation anytime you have a resentment bothering you that you need to release.
