Forgiveness and loving kindness or compassion are very serious forces of this universe.
Very easy words to say but so subtle is the practice.
Begin by finding some sort of seat or lying down.
Being in a place where you can be alert yet relaxed.
As with all practices your mind and breath must first flow together.
So let them combine,
Merge,
Unite.
Asking your mind and your breath to be allies in this process,
To serve you,
To help you gain deeper clarity,
Understanding and healing.
There's nothing that needs to be done or cleared or cut or resolved.
It's a state of metta,
Karana,
Naturally arises.
And there truly is nothing left to do.
No false hopes or false words.
There's only this moment and what can arise.
Let yourself be free of clinging to a goal,
A need for deliverance.
The universe is with you.
Life is with you.
Your heartbeat is with you.
Your breath and mind are with you.
All your allies stand with you.
Begin to feel a wave of relaxation covering the whole body.
When there is tension in the body,
The mind is consumed by emotion,
By memory,
By fantasy.
As you bring your awareness to the tip of the nostrils,
Feeling the touch of prana there,
A sensation itself,
An indication that something is blossoming in the present moment.
Follow the flow of the breath and the prana that rides the breath into the body through the nostrils,
To the center of the head,
Into the lung cavity,
The heart cavity.
With each deposit of breath in,
Feeling more and more in the chest area.
And then letting yourself just sink into the space of the heart.
Just relax your consciousness there.
I'd like you to just walk inwards,
As though walking down a stone path.
Into a deep cave,
Which is very inviting,
Warm.
Drawing you into its comforting darkness.
Today we will take a journey.
To the moments in our life that arise in the now from the past.
To be as we were then.
To feel what we felt.
But this time,
Not letting ourselves attach so much pain and suffering to whatever it is that arises.
Just relax your mind,
Relax your effort.
And slowly let yourself go back to your childhood.
To whatever moment in time right now arises from your childhood.
Keep your breath and your relaxed mind on both sides of you.
Holding you up in your experience.
No need to force anything to arise.
Just see and experience what happens.
Know that you are safe.
No harm can come to you.
Be with the sensations in your body.
Letting the breath be calm as you feel.
Deeply the experience of the past in the now.
Be as you were as a child.
May I forgive all those who have hurt or harmed me.
Knowingly or unknowingly.
May I be forgiven for all those whom I have hurt or harmed.
Knowingly or unknowingly.
Come back to the feeling of your breath in your heart.
The feeling of your body in the now.
Letting all the past now subside and fade.
How much the imprints are still so deeply rooted in our subconscious.
Let yourself now continue on in the timeline of your life.
To when you were a teenager or a young adult.
And any feeling,
Emotion,
Or specific memory that may arise.
Let it come.
And feel like two strong pillars beside you.
Your mind and your breath.
Let the mind choose.
Let nature choose what to show you.
Whether it be pleasant or unpleasant or seemingly random.
It doesn't matter.
Nature is the perfect healer.
Let her choose for you.
If nothing arises,
Don't grasp and cling.
But be within the present moment sensations.
Whatever you are experiencing,
Let it come and let it go naturally.
As it wishes to.
There is pain,
There is pain.
If there are tears,
There are tears.
If there is joy,
There is joy.
There is laughter,
There is laughter.
There is anger,
There is anger.
Nothing more,
Nothing less.
May I forgive all those that may have hurt or harmed me.
Knowingly or unknowingly.
May I be forgiven for all those that I have hurt or harmed.
Knowingly or unknowingly.
Let those moments in time recede if they are there.
Calmly,
Easily,
No forcing.
And continue on closer to the present moment now in your adult life.
Whatever moment that nature chooses to show to you.
Through sensation,
Emotion,
Image.
Through any of the sense doors.
It doesn't matter.
Not ascribing any story or judgment on whether it was right or wrong.
Seeing and feeling as it is.
Today your mind is your friend.
Lovingly taking you on this journey.
And your breath,
Your protection.
Against any potential harm.
In the depths of your heart,
Let yourself feel.
And experience.
The moments in time that are graciously offered to you right now.
May I forgive all those who may have hurt or harmed me.
Knowingly or unknowingly.
May I be forgiven.
Forgive myself.
For all those whom I might have hurt or harmed.
Knowingly or unknowingly.
Let those moments recede now naturally.
Come back to the feeling in the heart,
The cave of the heart.
Where the lotus of wisdom rests.
Whatever mud or muck that surrounds your own light,
Your own wisdom.
Only helps this flower to blossom further.
Just feel this mother light within you.
In this moment.
Shining its love and compassion.
Through the cycle of your entire life.
Until the present moment and from now.
Into the future.
Extending in all directions.
All possibilities of all the karmas that may unfold.
That have unfolded and that are unfolding.
May all beings be happy.
May all beings be free.
May all beings come out of their sufferings.
All beings experience sadness,
Grief,
Hatred,
Animosity,
Jealousy.
May all beings be free of these bondages.
May all beings be liberated.
Shanti,
Shanti,
Shanti,
Shanti,
Shanti,
Shanti,
Shanti,
May open your eyes.
Take a deep breath.
Drink some water or take a shower.
Just be with the water element to wash away any residue.
Thank you.
