We will practice the three expressions of forgiveness now.
In the first part,
We seek forgiveness for having harmed,
Abandoned,
Or rejected others.
In the second part,
We will seek forgiveness for how we have turned away from,
Abandoned,
Or harmed ourselves.
In the third,
We will offer forgiveness to those we feel have abandoned,
Harmed,
Or turned away from us.
The first practice,
Forgiveness for having harmed,
Abandoned,
Or rejected others.
Seat yourself comfortably with your hands high in your thighs or on your lap,
Or you can put your right hand over your heart as we say these forgiveness practices.
Just be here,
Allowing your awareness to rest in your heart area.
The way this will work is I will say the line,
And then you'll repeat it after me.
Let us begin.
There are many ways I have harmed,
Abandoned,
Or rejected others,
Knowingly and unknowingly.
There have been countless times I have harmed,
Abandoned,
Or rejected others close to me.
I remember each of those instances now.
I have harmed,
Injured,
Or rejected others through my ignorance,
Confusion,
Or fear.
Please forgive me.
We'll do it one more time.
There are many ways I have harmed,
Abandoned,
Or rejected others,
Knowingly and unknowingly.
There have been countless times I have harmed,
Abandoned,
Or rejected others,
Knowingly and unknowingly.
There have been countless times I have harmed,
Abandoned,
Or rejected others close to me.
I remember each of these instances now.
I have harmed,
Injured,
Or rejected others through my ignorance,
Confusion,
Or fear.
Please forgive me.
In the next part of forgiveness practice,
We make contact with the harm we have caused ourselves,
Release our guilt or remorse,
And seek forgiveness for our behavior and actions.
So this is forgiveness for having harmed,
Abandoned,
Or rejected ourselves.
Repeat after me.
There have been countless ways I have harmed,
Abandoned,
Or rejected myself.
Abandoned or rejected myself,
Knowingly and unknowingly.
I remember each of these instances now.
I have harmed,
Rejected,
Or abandoned myself through my ignorance,
Confusion,
Or fear.
I humbly ask forgiveness for my actions.
I forgive myself.
May I be forgiven.
We'll do it one more time.
There have been countless ways I have harmed,
Abandoned,
Or rejected myself,
Knowingly and unknowingly.
I remember each of these instances now.
I have been abandoned or rejected myself,
Knowingly and unknowingly.
I have harmed,
Rejected,
Or abandoned myself through my ignorance,
Confusion,
Or fear.
I humbly ask forgiveness for my actions.
I forgive myself.
May I be forgiven.
In the final step of the forgiveness practice,
We offer forgiveness for others who have harmed,
Rejected,
Or abandoned us.
Repeat after me.
There are many ways I have felt harmed,
Abandoned,
Or rejected by others.
I see now this was done.
I have been abandoned.
I have been rejected.
I have been rejected.
I see now this was done out of their ignorance,
Confusion,
Or fear.
I remember these instances now.
I recall the harm,
Rejection,
And abandonment I received.
I am ready to witness and release these deep feelings of harm,
Rejection,
And abandonment.
I humbly offer forgiveness to those who I feel have harmed,
Abandoned,
Or rejected me.
I release my deep hurt places,
My memories of hatred toward others.
I will never close my heart.
One more time.
Repeat after me.
There are many ways I have felt harmed,
Abandoned,
Or rejected by others.
I see now this was done out of their ignorance,
Confusion,
Or fear.
I remember these instances now.
I recall the harm,
Rejection,
And abandonment I received.
I am ready to witness and release these deep feelings of harm,
Rejection,
And abandonment.
I humbly offer forgiveness to those who I feel have harmed,
Abandoned,
Or rejected me.
I release my deep hurt places,
My memories of hatred toward others.
I will never close my heart.
I will never close my heart.
I release my deep feelings of harm,
Rejection,
And abandonment.
