Forgiveness or reconciliation with ourselves and others.
Forgiving or reconciling with ourselves and others will bring peace and harmony to our lives.
The intention is to begin to open your heart to forgiveness.
We observe what is happening in the moment with no resistance.
We begin to understand our conditioning and want to make peace with ourselves and others.
We work with resentment and garages within ourselves and choose to forgive to release the memory of the incidents that distresses us constantly.
Forgiveness is the form of letting go.
It creates space to establish skillful habits and mind states that are in harmony with the desire to change.
Forgiveness diminishes the stress that comes from judging ourselves and others.
Just remember that forgiveness process happens gradually.
Therefore,
We need to be kind and patient with ourselves.
Now let's practice together.
Find a comfortable place to sit.
With your back straight,
Relax,
Sit alert.
Let your body be still and let your eyes close if you feel comfortable at this time.
Take a few deep breaths in and breathe out gently.
Release any stress,
Tension,
Or any discomfort you may be experiencing at this moment.
Release them all and let them go.
And whenever your mind wanders,
Bring your attention back to your breathing and your awareness to the location point of your body,
To your anchor.
It could be either your belly or your chest or the area around your nose.
Breathing in,
Breathing out,
Relax your body,
Clear your mind,
And simply observe what is happening at this moment.
Grasping nothing and resisting nothing.
Just letting be.
Then on your next breath,
Put your hand on your heart center,
The area around your chest,
And start to open your heart to forgiveness.
Try to forgive yourself for any mistakes or misdeeds or any self-judgments you may have had about yourself.
Any strong feelings or actions.
Anything you have done which you think it was inappropriate.
See if you can forgive yourself and accept yourself the way you are at this moment.
Repeat these phrases after me,
Silently to your mind.
May I forgive myself for any harm that I have caused myself,
Consciously or unconsciously.
May I forgive myself for any strong feelings that I have had towards people whom I know or don't know.
Feelings like jealousy,
Hatred,
Shame,
Anger,
Judgment,
And so on.
And reflect on that for a moment and notice what arise for you for a few more breaths.
Then see if you can feel these emotions anywhere in your body.
Simply observe them for a moment,
But if the feeling is too strong,
Just bring your attention back to your breath and to your anger.
And stay present with your breath.
Now I would like you to take a few deep long breaths and bring your attention to your heart center.
This time start to make space for other people who annoy you and hurt your feelings.
Bring them to your mind and try to forgive them for their mistakes and misdeeds.
Since you know they are also conditioned to their own life situations,
Offer them the gift of forgiveness and to yourself the gift of relief and peace.
And silently repeat these phrases after me.
Just as I have caused harm,
I too have been harmed.
For all the ways I have been harmed,
To the extent my heart is able,
I offer forgiveness.
Sometimes we are not ready to forgive yet,
Which is totally normal.
So if this is the case for you at this moment,
Simply bring your attention back to your breath and to your anger and kindly let go of any difficult emotions you are experiencing at this moment.
Take a few deep breaths and stay present in this moment.
And breathing in and breathing out.
And this time I would like you to put your hand on your chest and sending well wishes to yourself.
May I be well.
May I be happy.
May I hold myself in compassion.
May I sense my worthiness.
And a smile to every cells in your body.
Notice how your body feels at this moment.
I want you to take a few deep breaths here.
Gently come back to center.
Come back to this moment.
And slowly,
Whenever you're ready,
Open your eyes and go on with your daily activities.
