Welcome back.
If you're feeling preoccupied with feelings of resentment,
Anger,
Ill will
towards someone,
I invite you to spend a few minutes with me.
Releasing resentment isn't
about condoning what someone's done or resigning to letting them hurt you.
It's unburdening
yourself from heavy emotions and thought patterns that drag you down.
It's finding freedom for
yourself.
So let's start by finding a comfortable position,
Either seated or lying down in a
relaxed position.
Close your eyes if it's comfortable or let them be heavy and unfocused.
Take a few deep breaths.
Inhale deeply through your nose,
Filling your belly and exhale slowly
through your mouth.
With each breath,
Allow your body to relax a little bit more,
Repeating
for a couple cycles.
And as you let your breath come to a more natural rhythm,
Begin
to visualize yourself in a simple,
Serene space.
This could be a room filled with a
soft light or a vast open area under a clear sky.
Wherever you are,
Feel the calmness of
this place enveloping you.
And as you're seated in this tranquil space,
Bring to mind
someone with whom you've experienced conflict or harbored negative feelings recently.
It
might be a bit challenging.
You might even notice a reaction in your body,
A tensioning,
An adrenaline.
But just remember that you're in a supportive,
Tranquil setting.
And now
imagine this person,
Not as they are now,
But as a young child.
Innocent and vulnerable,
Full of potential in life.
Picture them in a moment of joy,
Playing or laughing,
But
also facing their own struggles and their own fears.
Recognize that this child,
Like
all children,
Is seeking love,
Acceptance,
And happiness.
And understand that this child grew
into the person you know,
Influenced by their own unique challenges and experiences.
Now
imagine yourself as a child alongside them.
Perhaps you can see both of you together in
a state of youthful innocence.
Enjoying a moment together,
Free from the complexities of the
future.
As you hold this image in your mind,
Allow yourself to feel a connection,
If possible.
Recognize that despite your differences,
And despite the challenges that this person has
caused you,
Both of you share common human experiences and emotions.
Allowing that feeling
to penetrate and settle in.
Now picture both yourself and the person as you are now,
In the
present.
Begin to silently offer phrases of goodwill and kindness first to yourself.
May I
be happy.
May I be healthy.
May I be free from suffering.
You might bring your attention to
your heart space.
Let those words hang and linger.
Really feel deeply into what they mean as you
offer them to yourself once again.
May I be happy.
May I be healthy.
May I be free from suffering.
Now gently turn your thoughts toward the other person.
Now that you have generated a sense of
goodwill,
It may be easier to offer the same goodwill to them,
Despite your challenges,
Despite your differences.
May you be happy.
May you be healthy.
May you be free from suffering.
And as you deliver these wishes,
Can you let go of any judgments?
Can you let go of negative
feelings?
Can you cultivate a sense of goodwill and empathy,
Even if they're minor?
May you
be happy.
May you be healthy.
May you really be free from suffering.
Notice if you feel any shift
in your heart or your body as you offer these phrases.
Has resentment gradually been replaced
with any sense of understanding or compassion?
Do negative feelings still linger?
Simply observe
without any attachment to the change or the outcome,
And gradually bring your awareness
back to the serene space in which you visualize yourself.
Observe the sensations in your body,
Any ambient sounds in your surrounding.
Notice the rhythm of your breath.
With time and with
repetition,
This practice can help to soften and transform your feelings of resentment,
And can help you find a sense of peace and release.
When you're ready,
You can gently
open your eyes and return to the space around you.
