Music Settling into the body now,
Finding a posture that feels comfortable.
Sitting on a cushion,
Chair,
Or laying down if you wish.
And breathing into the lungs as you let go of what's come before.
And just rooting down with your awareness and your attention into the body.
And the breath that's right here and right now.
Perhaps taking a few deeper breaths into the lungs and belly.
And then as you breathe out,
Seeing if there's any part in the body that wishes to soften.
And with a gentle invitation as you breathe out,
Allowing the body to relax.
Approaching this practice with an air of openness.
Aware of the imperfection of this human journey.
The warrior path that brings joys as well as sorrows.
Opening to the space that's here.
Tuning into the space that lives between the form,
The tissue,
The cells.
The stillness in which everything arises.
Floating and held.
Breathing in,
Sensing the openness that you may be able to cultivate now.
And breathing out,
Aware of the aliveness that's here.
Holding it all.
And bringing to mind someone.
Someone you have faulted in some way.
Someone you hurt,
Let down.
Stonewalled or defended against or closed off from,
Judged or criticized.
Leaving them out of your heart for a time.
See them there in your mind's eye.
And expressing to them,
I see how I've hurt you.
I am truly sorry.
May you please forgive me.
And notice any feelings that arise in your body.
Regret.
See if you can suspend self-judgment.
Or any self-criticism that might want to enter into the mind.
And not following the mind down a path of shame or guilt.
But rather opening and owning any sensations of emotion.
Of wise remorse.
Which means to recognize and responsibly hold ourselves accountable for our error.
For our part,
Unconsciously or unintentionally causing harm to another.
As we all do in this human life.
And holding this regret with clear seeing and loving awareness.
Being kind and gentle with yourself and your humility.
Turning a sense of openness and forgiveness to yourself.
Perhaps with a gentle and warm touch by the hand over your heart.
Whispering words to yourself now.
Forgiven.
Forgiven.
Forgiven.
Notice what's here as you offer this gesture of forgiveness to yourself.
Allowing any resistance that might arise to be there as it is.
Not forcing anything.
Just gently inviting an opening of the heart.
And including yourself in this space of all knowing,
All seeing,
And all loving forgiveness.
Forgiveness for my imperfection.
Forgiveness for my forgetting.
Forgiveness for my forgetting.
And now bringing to mind someone who's hurt you.
Not choosing someone who was abusive or with whom the emotions might be too strong now.
Like in the case of past drama.
But someone with whom you carry some hurt,
Some resentment,
Anger or frustration.
Or there's a saltiness between you and them.
And seeing them in your mind's eye now.
Seeing an image of their posture,
Their dress,
The expression on their face.
What arises for you when you see them?
Notice what sensations or emotions are there.
Sorrow or sadness.
Anger,
Resentment.
Disappointment,
A sense of distance,
Separation.
I'm turning inward in your attention now.
Inquiring into the body,
Into your heart space.
And being curious and caring to the self.
What need or longing was not met by this person?
What am I needing or longing for,
You ask yourself,
Was not met by this person?
Perhaps a desire to be seen and valued.
To be important to them,
To feel that importance.
Longing to feel included or accepted.
What did you not get that are now carrying this pain in your heart?
The pain of anger,
Resentment,
Lingering hurt.
Aware of these emotions as waves that might have lingered,
Remained in some way.
Aware of the weight of them.
And aware of the space.
Holding yourself with tenderness and compassion.
Held by the stillness that holds it all.
And from this place of touching into your own vulnerability,
The hurt that remains,
That hasn't left,
Been processed.
Looking again now at this person in your mind's eye.
Can you see their armor?
From this place of openness and spaciousness.
Can you sense into their pain in any way?
Their insecurity,
Their defensiveness.
Can you perceive their ignorance?
Their not knowing?
Their not knowing how or what?
And not discounting in any way the impact on your experience,
The hurt or the pain that you've endured as a result of this person's actions that might be alive in your body as you remember.
But just to see the possibility of misguided intentions.
They know not what they do.
And saying their name and whispering to them now,
I forgive you.
I forgive you.
I forgive you.
If this feels too challenging for any reason,
If you notice a strong resistance arise,
That's fine,
Not judging yourself or making it wrong,
Perhaps experimenting with words that might fit better for you right now.
You may try.
It's my intention to forgive you.
May I learn to forgive you.
May I learn to let go and forgive you.
Resting here.
And the teachings of the Buddha.
Hatred never ceases by hatred,
But by love alone is healed.
This is an ancient and internal law.
Namaste.
