To practice forgiveness meditation, let yourself sit comfortably. Allow your eyes to close and your breath to be natural and easy. Let your body and mind relax. Breathing gently into the area of your heart, let yourself feel all the barriers you have erected and the emotions that you have carried because you have not forgiven — not forgiven yourself, not forgiven others. Forgiveness does not mean forgetting or condoning the suffering caused by others or yourself. You can do everything in your power to prevent more harm. Forgiveness is the release of any bitterness and hatred in your own heart so you are free to move on. Let yourself feel the pain of keeping your heart closed. Then, breathing softly, begin asking and extending forgiveness, reciting the following words, letting the /uploads/spiritual_practices/images and feelings that come up grow deeper as you repeat them.
• Asking Forgiveness of Others
Recite: "There are many ways that I have hurt and harmed others, have betrayed or abandoned them, caused them suffering, knowingly or unknowingly, out of my pain, fear, anger, and confusion." Let yourself remember and visualize the ways you have hurt others. See and feel the pain you have caused out of your own fear and confusion. Feel your own sorrow and regret. Sense that finally you can release this burden and ask for forgiveness. Picture each memory that still burdens your heart. And then to each person in your mind repeat: "I ask for your forgiveness, I ask for your forgiveness."
• Offering Forgiveness to Yourself
Recite: "There are many ways that I have hurt and harmed myself. I have betrayed or abandoned myself many times through thought, word, or deed, knowingly and unknowingly." Feel your own precious body and life. Let yourself see the ways you have hurt or harmed yourself. Picture them, remember them. Feel the sorrow you have carried from this and sense that you can release these burdens. Extend forgiveness for each of them, one by one. Repeat to yourself: "For the ways I have hurt myself through action or inaction, out of fear, pain, and confusion, I now extend a full and heartfelt forgiveness. I forgive myself, I forgive myself."
• Offering Forgiveness to Those Who Have Hurt or Harmed You
Recite: "There are many ways that I have been harmed by others, abused or abandoned, knowingly or unknowingly, in thought, word, or deed." Let yourself picture and remember these many ways. Feel the sorrow you have carried from this past and sense that you can release this burden of pain by extending forgiveness whenever your heart is ready. Now say to yourself: "I now remember the many ways others have hurt or harmed me, wounded me, out of fear, pain, confusion, and anger. I have carried this pain in my heart too long. To the extent that I am ready, I offer them forgiveness. To those who have caused me harm, I offer my forgiveness, I forgive you."
Let yourself gently repeat these three directions for forgiveness until you feel a release in your heart. For some great pains you may not feel a release but only the burden and the anguish or anger you have held. Touch this softly. Be forgiving of yourself for not being ready to let go and move on. Forgiveness cannot be forced; it cannot be artificial. Simply continue the practice and let the words and /uploads/spiritual_practices/images work gradually in their own way. In time you can make the forgiveness meditation a regular part of your life, letting go of the past and opening your heart to each new moment with a wise loving-kindness.
MAY ALL BEINGS BE CHERISHED— Jack Kornfield in Buddha's Little Instruction Book