Finding a comfortable way to sit.
Finding a posture that allows both ease and attentiveness.
Allowing the hands to fall wherever they're comfortable.
And if it feels okay,
Allowing the eyes to close gently.
If that doesn't feel okay,
Simply casting the eyes downward.
Allowing the breath to be natural.
Allowing it to breathe itself.
And calling the attention to the breath.
Finding the place in the body where it's most obvious to you today.
When you find it,
Allowing the attention to rest there.
It's not necessary to think about the breath.
It's also not necessary to judge it.
Simply tracking the breath as you breathe in.
Simply witnessing the breath,
Allowing it to support you.
Calling all of your attention back.
Recognizing that there's nowhere else to be right now.
And if it supports you,
Imagining the breath breathing directly into the heart center.
And with each in-breath,
Watching the heart expand.
Watching the heart expand.
With each out-breath,
Watching it contract.
And if this imagery is not easy for you,
Know that it's okay to just forgo it.
Watching the heart expand and contract.
Feeling the support of the earth.
Watching the heart expand and contract.
And allowing the heart to shine.
Now,
Reflecting on a time when you've caused someone harm.
Seeing the experience as best as possible.
Allowing it to develop in your mind.
Noticing the feelings that were present.
Remembering as much as you can about the experience.
And reflecting on what caused you to cause the harm.
Seeing the way in which you were unskillful.
Noticing your own desire to not cause harm.
Noticing if you're ready to ask for forgiveness.
And if you are,
You might say,
I see the way I caused you harm.
And I ask for your forgiveness.
I see that I was unskillful and that my words or actions hurt you.
And I ask for your forgiveness.
Please forgive me.
Noticing what comes up.
Noticing the feelings and emotions that are present.
Noticing the feelings in the body.
And now letting go of the other person.
And calling yourself to mind in context of this same experience.
And recognizing that the other person is not the one that caused the harm.
And recognizing that the harm that you cause to another also harms yourself.
So we can have compassion for ourselves.
And grace.
Recognizing that it's okay to forgive ourselves for the harms we cause.
Because we're unskillful.
Again,
Noticing your own desire to not do harm.
Noticing the way in which you are unskillful.
And sensing whether you're ready to forgive yourself.
And if you are,
Saying to yourself,
I see the way I caused myself harm.
And I offer myself forgiveness.
I see that I was unskillful and that my words and actions also harmed me.
And I offer myself forgiveness.
I forgive you.
Forgiven.
Again,
Taking a moment to just notice what's present in this moment.
You might notice any tightness or tension.
If it's okay,
Allowing the body to relax.
To soften.
Letting go of any tension.
Now,
Call into mind an experience in which you harmed yourself.
It may be a time when you ate too much.
Or you were critical of yourself.
You did something that went against your values.
See that experience in the mind.
Allow it to develop.
Notice the feelings that are present.
Noticing your own desire to forgive yourself.
Wish to not cause harm,
Including to yourself.
Sense into whether or not you're ready to ask yourself for forgiveness.
Whether you might be ready to let go of this memory,
This experience.
And if you are,
We'll begin by asking for forgiveness of ourselves.
I see the way that I caused myself harm.
And I ask myself for forgiveness.
I see the way that I was unskillful.
And that my actions or words hurt me.
I ask myself for forgiveness.
Please forgive me.
I'm taking another moment to feel how it feels.
To say those words to yourself.
And now,
Remembering this situation.
Remembering the way in which you were unskillful.
Remembering your own desire to not cause harm.
Sensing whether or not you're ready to forgive yourself.
There's no sense in rushing the process.
If you're ready,
Saying to yourself,
I see the way I caused myself harm.
I ask myself for forgiveness.
I forgive you.
You see how I was unskillful and my words or actions hurt me.
I forgive you.
I forgive you.
Forgiven.
Forgiven.
Forgiven.
When you're ready,
Coming back to your surroundings.
