Welcome to this forgiveness meditation.
Begin by making yourself comfortable on a chair,
A cushion,
A mat or anywhere that feels right to you.
Adopting a position that embodies both comfort and alertness.
Softening the gaze or allowing the eyes to close,
Becoming aware of your body,
The points of pressure where the body connects with the floor.
Making any necessary adjustments to allow as much comfort as possible,
Noticing your breath.
Letting go of as much tension as is possible,
Allowing the body and mind to relax.
This is a forgiveness meditation in three directions.
We begin by asking for forgiveness from those we have harmed.
Then we turn our attention to forgiving ourselves.
Finally we open up to the possibility of forgiving those who have caused us harm.
Remember this is a practice,
You can't force yourself to forgive,
But you can be open to the possibility of forgiving.
Forgiveness is about not pushing anyone out of our hearts,
Ourselves or others.
Knowing that if this practice becomes too uncomfortable you can always return to the breath.
We all hurt others,
Knowingly,
Unknowingly,
Intentionally or unintentionally,
Through action or inaction,
With our words or things not said,
Out of fear,
Pain,
Confusion or ignorance.
Sense where this may be true for you.
Bringing to mind someone whom you have harmed,
Someone you have harmed in a small way.
This is a practice so it's best to begin with someone easy and build up as your forgiveness muscles get stronger.
Let yourself remember and visualize the ways you have hurt that person.
Feel the sorrow you still carry.
I see and feel the pain that I have caused and I ask for your forgiveness.
Please forgive me.
I see and feel the pain that I have caused and I ask for your forgiveness.
Please forgive me.
I see and feel the pain that I have caused and I ask for your forgiveness.
Please forgive me.
Feeling the movement of the heart willing to ask for forgiveness and even receive it.
May I be forgiven.
May I be forgiven.
Letting go of the image and bringing the awareness back to the body,
To the breath.
Often the person we hurt the most is ourselves.
We hurt ourselves knowingly,
Unknowingly,
Intentionally or unintentionally,
Through action or inaction,
With our words or things not said,
Out of fear,
Pain,
Confusion or ignorance.
Sense where this may be true for you.
Picture yourself and feel the you have caused yourself.
Feel the sorrow you still carry.
Seeing if it is possible to look behind the hurt,
At the unmet need that was driving you to behave in ways that you condemn.
We only cause suffering when we are suffering.
Is it possible to see yourself,
The hurt vulnerable part of yourself,
Through eyes of kindness and compassion,
Holding yourself with tenderness.
I see and feel the pain that I have caused myself and I offer myself forgiveness.
Please forgive me.
I see and feel the pain that I have caused myself and I offer myself forgiveness.
Please forgive me.
I see and feel the pain that I have caused myself and I offer myself forgiveness.
Please forgive me.
Feeling the movement of the heart willing to forgive.
May I forgive myself.
May I forgive myself.
Letting go of the image and bringing the awareness back to the body,
To the breath.
Now bringing to mind someone who has caused you harm.
It's best to start with the person who has only mildly hurt you.
As you develop the skill of forgiveness you may want to extend the practice to people who have hurt you more deeply.
People hurt us knowingly,
Unknowingly,
Intentionally or unintentionally,
Through action or inaction,
With their words or things not said,
Out of fear,
Pain,
Confusion or ignorance.
Picturing a person who has hurt you,
Noticing what feelings arise for you as you bring this person to mind.
Seeing if it is possible to look behind your hurt,
Anger and blame.
What would you have to feel instead if you let go of the pain?
What words does the hurt vulnerable part of you need to hear to help it heal?
I see and feel the pain that you have caused me and to the extent that I am ready,
I forgive you.
Or if not yet ready to forgive,
It is my intention to forgive.
I see and feel the pain that you have caused me and to the extent that I am ready,
I forgive you.
Or if not yet ready to forgive,
It is my intention to forgive.
I see and feel the pain that you have caused me and to the extent that I am ready,
I forgive you.
Or if not yet ready to forgive,
It is my intention to forgive.
Feeling the movement of the heart willing to forgive.
This is not a one-time practice,
We repeat it over and over again,
Each time allowing a little more light into our heart.
I will not hold on to this pain.
I offer you forgiveness.
I release you.
Letting go of the image and bringing the awareness back to the body,
To the breath.
Remembering that this is a practice of letting go and moving in the direction of more ease and happiness.
I'll close this meditation with the sound of the bell.
