Sometimes in our inquiry, we come across something that we find harder to let go of and find that we may need help to forgive someone and most importantly, the need to forgive ourselves.
It is hard to go from a state of depression or deep sadness to one of joy or expansion. Sometimes there are steps that help us along the way.
I found the forgiveness meditation was an incredibly powerful tool for changing my inner state from one of contraction to expansion, from one of hurt and resentment to openness, acceptance and compassion.
You can do this anywhere. I would often do this whilst waiting or at times where I was not engaged in what I was doing. I would use this as a tool when I was struggling to move past and issue or to let go of a past hurt or memory.
Begin sitting in a comfortable place, quite and free from distractions.
Watch your breath, the in breath, the space before you exhale and the out breath.
Continue to watch your breath until the breath naturally slows and you start to feel relaxed.
Imagine the face of the person you wish to forgive, or in some cases, need to forgive.
If you can't imagine them, use their name. The intention is all you need.
Notice how you feel when you bring this person into your awareness.
Just notice, stay away from the story. Allow what arises to come and go.
Inwardly repeat, I forgive you, please forgive me.
Notice any resistance to this. The mind,/ego will most often resist one of those statements.
Just notice the resistance and continue repeating the phrase.
If you feel you can and are ready, move onto the phrase, I forgive myself.
It doesn't have to be in this meditation if you are not ready, just bring it at another time after the initial phrase or when yo feel you are ready.
Continue this until you feel that you have either shifted the emotion, felt forgiveness or that you genuinely need to stop. You can repeat this as often as you feel you need to. You will know when you no longer need the practice. Some issues can be resolved immediately, others take a little repetition, some, like forgiving past relationships or family issues can take quite a while, as in, many many meditations. Each time you do this, you are reinforcing your compassion and forgiveness and changing the program of resentment and hurt.
You are letting the story go and freeing yourself.
Connect with Julie
Working with breath
Expansion and Contraction