A Forgiveness Meditation

This is a brief 10-minute meditation focused on forgiveness. It guides the listener through the 3 traditional directives: forgive others, forgive ourselves, and forgive those who have caused us hurt or harm. Forgiveness can be hard work. That's why we need to practice.

Transcript

This is a meditation on forgiveness. This seems to be in short supply in today's world, And I understand it's hard. It's something we don't always want to do. That's why it takes practice. So here's some homework. Let's begin. Please let yourself sit or lie comfortably. Allow your eyes to close. Allow your breath to be natural and easy. Let your body and your mind relax. Simply focus on my voice. Here there's nothing to do. No place to be. Breathe gently into the area of your heart. Let yourself feel all the barriers you've erected there, And all the emotions you've carried because you have not forgiven. Not forgiven yourself, Not forgiven others. Let yourself feel the pain of keeping your heart closed. Begin breathing softly. Begin asking and extending forgiveness. Reciting the following words. Letting the images and feelings that come up grow deeper as you repeat them. We'll begin with a focus on forgiveness of others. There are so many ways that I have hurt and harmed others. I have betrayed or abandoned them, Caused them suffering, Knowingly or unknowingly, Out of my pain, Fear, Anger, And confusion. Now let yourself remember and visualize the ways you have hurt others. See and feel the pain you have caused out of your own fear and confusion. Feel your own sorrow and regret. Feel the sense that finally you can release this burden and ask for forgiveness. Picture each memory that still burdens your heart. And then, To each person in your mind, Repeat, I ask for your forgiveness. I ask for your forgiveness. And now we will focus on forgiveness for yourself. There are many ways that I have hurt and harmed myself. I have betrayed or abandoned myself many times through thought, Word, Or deed, Knowingly or unknowingly. Let yourself see the ways you have hurt or harmed yourself. Picture them. Remember them. Feel the sorrow you have carried from this and sense that you can release these burdens. Extend forgiveness for each of them. One by one. Repeat to yourself, For the ways I have hurt myself through action or inaction, Out of fear, Pain, And confusion. I now extend a full and heartfelt forgiveness. I forgive myself. I forgive myself. I forgive myself. And in our last direction, We'll focus on forgiveness for those who have hurt or betrayed us. There are many ways that I have been harmed by others, Abused or abandoned, Knowingly or unknowingly, In thought, Word, Or deed. Now let yourself picture and remember these many ways. Feel the sorrow you have carried from this past and sense that you can release this burden of pain by extending forgiveness when your heart is ready. Now say to yourself, I now remember the many ways others have hurt or harmed me, Wounded me out of fear, Pain, Confusion, And anger. I have carried this pain in my heart too long. To the extent that I am ready, I offer them forgiveness. To those who have caused me harm, I offer my forgiveness. I forgive you. Allow yourself to gently repeat these three directions for forgiveness until you feel a release in your heart. For some great pains you feel may not feel release, But only the burden and the anguish or anger that you have. Touch this softly. Be forgiving of yourself for not being ready to let go and move on. Forgiveness cannot be forced. It cannot be artificial. It is our gift, Our opportunity to share heaven on earth. To continue the practice and let the words and images work gradually in their own way. In time, You can make the forgiveness meditation a regular part of your life, Letting go of the past and opening your heart to each new moment with a wise, Loving kindness.