Finding Forgiveness

Forgiveness doesn’t mean being passive or not taking action. It doesn’t mean standing down when we need to protect ourselves or someone else from harm. You practice forgiveness for your own sake, so you are not locked in bitterness, sadness and resentment. These just harden your emotions, narrow your options in responding to life, cloud your judgment and shift your attention from those who matter to you to those whom you dislike.

Transcript

This is a guided meditation from Buddhism Guide called Finding Forgiveness.

Sit comfortably and lightly close your eyes.

Now,

Let's start the meditation.

I want you to breathe in as deeply as you can through your nose.

Hold the breath.

And now breathe all the air out through your mouth.

Breathe in deeply.

Hold.

And breathe the air out through your mouth.

One more time,

Breathe in deeply.

Hold.

And breathe the air out.

Now sit quietly and bring your awareness to the breath entering and leaving your nose.

Don't force the breath,

Just let it flow naturally.

Now,

Picture something that you judge yourself for.

Maybe you feel regret or irritation,

Sadness.

Notice how it feels even bringing it into your mind.

Now focus on these three phrases,

Not forcing anything,

But just setting an intention.

So repeat after me.

I forgive myself for making mistakes.

I forgive myself for making mistakes.

I forgive myself for causing pain and suffering to myself and others.

I forgive myself for causing pain and suffering to myself and others.

I forgive myself for causing pain and suffering to myself and others.

This type of practice may become too painful for you.

If that happens,

Without judging yourself,

Come back and focus on the breath.

Allow yourself to settle and return whenever you're ready.

Our mind naturally holds on to instances where we feel mistreated by others.

There may be experiences that were entirely wrong or traumatic and are difficult to let go of.

Bring an experience like that to the front of your mind.

And repeat these phrases after me.

I forgive you for not understanding.

I forgive you for making mistakes.

I forgive you for making mistakes.

I forgive you for causing pain and suffering to me and to others.

I forgive you for causing pain and suffering to me and to others.

I forgive you for causing pain and suffering to me and to others.

Again,

If it's too much to consider,

Return to breathing.

Or if you prefer,

Focus on compassion for yourself instead.

Now return to your breath and on each in-breath,

Noticing and accepting whatever you're feeling right now.

On each out-breath,

As you would for a close friend,

Offer yourself kindness and compassion.

Breathing in,

Acceptance.

Breathing out,

Self-compassion.

Continue to breathing acceptance and breathe out,

Self-compassion.

In a moment,

You will hear the final bells.

Gently follow the sound of the bells.

Then,

When you're ready,

Slowly open your eyes and introduce yourself back into the world.

Bells.

Reviews

Simple and effective. I will gratefully return to this as needed.

Thank you, Yeshe, for guidance on forgiveness and compassion.
Donna

Powerful meditation packed in a short practice. Wow

What a great meditation guide you are.

Very appropriate. This meditation is focused on the topic clearly as totled, and the methodical delivery and repetition of phrases is helpful to dealing with an emotional concept. I will play this again. Thank you.

Difficult but very useful. Thank you. 😊🙏

Wonderful, thank you! 🙏

very good experience. thank you it was very much appreciated.

Thank you so much _()_
Namaste

Excellent thank you 🙏🏻

It seems. Wired to give stars for this. I will come back often because I have hurt other people and animals caught up in my selfish nature. I need to come to terms with the suffering I have caused others and by doing that..hurting myself. I did Terrible terrible things.

Thank you. I will come back to this, possibly every day. ❤️🙏

Simplicity is best. This is the essence of a forgiveness practice for self and others. Thank you

Very gentle and soothing approach to forgiveness. Starting with self-forgiveness made it easier to forgive others. With deepest gratitude for this gift 💝🙏

Perfect meditation! Incredibly simple and useful to bring back peace to our lives ♥️🙏

Very nice meditation. Thank you.

Challenging and highly liberating practice. With deep gratitude. Thank you.

A treat for the soul. Thank you.

Dear Lama Yeshe, thank you for this deep comforting acceptance practice. I will return. Sending good wishes.