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.