Forgiveness

In the Theravada insight tradition, forgiveness is viewed as a functional necessity to remove the mental "thorns" of ill will that obstruct contemplative stability and clarity. The practice often begins by asking for forgiveness from others for any harm caused through one's own unskillful actions, speech, or thoughts. Conversely, it involves a conscious resolution to forgive those who have caused pain, recognizing that holding onto resentment is a form of self-imposed suffering. Practitioners also cultivate self-forgiveness, acknowledging past mistakes with wisdom rather than getting trapped in the cyclic paralysis of guilt. Ultimately, these reflections serve as a crucial foundation for metta (kindness), softening the heart so that insight can arise without the distortion of resentment.

Transcript

Cultivation of the Heart, Forgiveness Practice, Forgiveness for Self, Session 3. Taking a few moments to allow yourself to find a suitable posture for meditation, Allowing your body to be upright, Allowing the mind and body to be relaxed and alert as best you can, Allowing your eyes to close, And bringing your full awareness into the present time experience. And we will begin and end the session with the sound of the bell, Connecting and sustaining with your present time experience, Allowing your awareness to rest at the sensations of in and out breathing at the heart center area, Breathing in, Connecting and sustaining with the full length of the in-breath, Breathing out, Sustaining the attention into the full length of the out-breath, And for the next minute or so, Developing mindfulness of breathing. Coming into contact with your heart center and bringing to mind acknowledging any of the ways recently or in the past in which you've caused yourself harm, Whether through thoughts or through actions or through your internal dialogue, Any harm that you've caused yourself, See if you can bring that to mind, Holding that in your heart space. And as best you can, Allowing yourself to imagine letting go, To imagine forgiving, And to imagine the freedom of no longer holding on, No longer blaming or judging or holding yourself in this way. As much as you are able, Doing the best you can, Allowing that to be good enough, You can begin to offer yourself forgiveness by connecting with these phrases. I understand that I have caused myself harm, And I ask myself for forgiveness. I forgive me. I forgive you. I forgive myself. I understand that I have caused myself harm, And I ask myself for forgiveness. I forgive you. I forgive me. I forgive myself. I forgive you. I forgive me. I forgive myself. Continuing to offer these phrases in a slow and steady rhythm, Understanding the harm that I have caused myself, Asking myself for forgiveness, Whether through speech, Actions, Thoughts, Acknowledging the harm that I have caused myself, I ask myself for forgiveness. I forgive you. I forgive me. I forgive myself. I forgive you. I forgive me. I forgive myself. I forgive you. I forgive me. I forgive myself. I understand that I have caused myself harm, And I ask myself for forgiveness. I forgive me. I forgive you. I ask myself for forgiveness. I forgive you. I forgive me. I forgive myself. I forgive you. I continue to offer these phrases in a slow and steady rhythm, Understanding the harm that I have caused myself, Asking myself for forgiveness, Whether through speech, Actions, Thoughts, Acknowledging the harm that I have caused myself, I ask myself for forgiveness. I forgive you. I forgive me. I forgive myself. I forgive you. I forgive me. I forgive myself. Reflecting on your deepest wish to let go, To forgive, To move on, Continuing to offer yourself phrases, Intentions of forgiveness, I forgive you. I forgive me. I forgive myself. I forgive you. I forgive me. I forgive myself. I forgive you. I forgive me. I forgive myself. I forgive myself for all of the that I have caused myself, Understanding the harm that I have caused myself, Asking myself for forgiveness, Whether through speech, Actions, Thoughts, Acknowledging the harm that I have caused myself, I ask myself for forgiveness. I forgive you. I forgive me. I forgive myself. I forgive you. I forgive me. I forgive myself. I forgive you. I forgive me. I forgive myself. Understanding the harm that I have caused myself, Asking myself for forgiveness, Whether through speech, Actions, Thoughts, Acknowledging the harm that I have caused myself, I ask myself for forgiveness. I forgive you. I forgive me. I forgive myself. I forgive you. I forgive me. I forgive myself. I forgive you. I forgive me. I forgive myself. Reflecting on your deepest wish to let go, To forgive, To move on, Continuing to offer yourself phrases, Intentions of forgiveness. I forgive you. I forgive me. I forgive myself. I forgive you. I forgive me. I forgive myself. I forgive you. I forgive me. I forgive myself. I forgive myself for all of the harm that I have caused myself. Practicing with these phrases in a slow and steady rhythm until you hear the sound of the bell. Thank you for your practice. And until we meet again, Take care and be well. Thank you.