Forgiveness doesn't change the past but it does enlarge the future.
To practice this forgiveness meditation let yourself sit comfortably,
Allowing your eyes to close and your breath to be soft and easy.
Just let your body and mind relax.
Breathing gently into the area of your heart,
Let yourself feel all the barriers you have erected and the emotions that you have carried.
Because you have not forgiven.
Not forgiven yourself.
Not forgiven others.
Let yourself feel the pain of keeping your heart closed.
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.
First,
Ask for forgiveness of others.
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 and confusion.
Now 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.
Feel your own sorrow and regret.
And sense that,
Finally,
You can release this burden and 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.
I ask for your forgiveness.
Now,
Ask for forgiveness for yourself.
There are many ways that I have hurt and harmed myself.
Now ask for forgiveness for yourself.
There are many ways that I have hurt and harmed myself.
I have betrayed or abandoned myself.
Many times through thought,
Word or deed.
Knowingly or unknowingly.
Feel your own precious body and life.
Let yourself see the ways you have hurt or harmed yourself.
Picture them.
Remember them.
Feel the sorrow you have carried from this and sense that you can release these burdens.
Extend forgiveness for 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.
I forgive myself.
And this time,
You will work on cultivating forgiveness for those who have hurt or harmed you.
There are many ways that 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.
Feel the sorrow you have 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 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 and I offer them forgiveness.
To those who have caused me harm,
I offer my forgiveness.
I forgive you.
I forgive you.
I forgive you.
Let yourself visualize these three directions in your mind's eye.
Forgiveness of others.
Forgiveness for yourself.
And forgiveness for the ones who hurt or harmed you.
And notice the feeling of release growing in your heart.
For some great pains,
You may not feel a release but only the burden and the anguish or anger you have held.
It's okay.
Just touch this softly and be forgiving of yourself for not being ready to let go and move on.
Forgiveness cannot be forced.
It cannot be artificial.
Simply continue the practice.
Come back to this meditation as many times as you need and let the words and images work gradually in their own way.
In time,
You can make the forgiveness meditation a regular part of your life.
Letting go of the past and opening your heart to each new moment with a wise,
Loving kindness.
Now sit with this liberating feeling for a little longer.
And when you're ready,
Open your eyes from my heart to yours with all my love and gratitude.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
