So,
Tonight we're going to talk about forgiveness.
Forgiveness of others.
Forgiveness of yourself.
And in meditation,
To practice forgiveness,
Start by just letting yourself sit comfortably.
Allow your eyes to close.
Allow your breath to be natural and easy.
Let your mind and body soften.
Breathe gently into the area of your heart space,
And take a moment to just let yourself feel those barriers that you've put up and the emotions that you've carried.
Because you've not forgiven.
You've not forgiven yourself.
You've not forgiven others.
Let yourself feel the pain of keeping your heart closed.
And then,
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.
So,
Repeat to yourself softly.
There are many ways that I have hurt and harmed others,
Have betrayed or abandoned them,
Caused them suffering,
Knowingly or unknowingly,
Out of my pain,
Fear,
Anger or confusion.
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.
Let yourself feel the sorrow and the regret.
And maybe somehow you can sense now that finally you can release this burden and you can 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.
Now,
Looking at ourselves and forgiving ourselves.
In your mind,
You can repeat these words.
There are many ways that I have hurt and harmed myself,
That I have betrayed or abandoned myself,
Many times through thought,
Through word or deed,
Knowingly or unknowingly.
Take a moment to be in your body and feel this precious life.
Let yourself see the ways you have hurt or harmed yourself.
Picture them.
Remember them.
Feel the sorrow you have carried from all of this and sense that you can release these burdens.
Extend forgiveness to each of them one by one and 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.
We'll close with a forgiveness practice.
For those who have hurt or harmed you,
Repeat these words.
There are many ways I have been harmed by others,
Abused or abandoned,
Knowingly or unknowingly,
In thought,
Word,
Or deed.
Let yourself picture and remember these many ways.
Take a moment now and feel the sorrow that you've 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.
Let yourself gently repeat these three directions for forgiveness until you feel a release in your heart.
For some great pains,
You may not feel a release,
But only the burden and the anguish or the anger you have held.
Touch this softly.
Be forgiving of yourself for not being ready to let go and to move on.
Forgiveness cannot be forced.
It cannot be artificial.
Just continue the practice and let the words and the images work gradually in their own way.
Perhaps in time,
You can make forgiveness meditation a regular part of your life,
A way to let go of the past and open your heart to each new moment with a wise,
Loving kindness.
Namaste.
