Forgiveness
Cultivating the skill of forgiving - oneself, others and life. Freeing up guilt&resentment
Last updated
Cultivating the skill of forgiving - oneself, others and life. Freeing up guilt&resentment
Last updated
Objective - Why? |
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Basic Instruction - How? |
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Attention Method | / |
Focus Range |
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Consider |
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Extra | / |
In this practice we are training the skill of 'causing' forgiveness. The tools used to facilitate this are physically and/or mentally releasing effort that underlies the holding unto guilt or resentment, as well as phrases to generate forgiving & caring intent.
Posture
Settling into one's posture
Becoming aware
Noticing the current experience
Sights, sounds, touch
Relaxing physically on every exhale
Letting go of effort that underlies physical tension
jaw, neck, shoulders, etc.
With the next exhales, relax & let go of tension of the eyes, eyelids and area behind the eyes (the frontal lobe of your brain)
Relaxing intellectual activity, intention to understand, giving up any concern
Invite kindness and caring to your experience of letting go, releasing
You may facilitate this with a smile of your eyes and/or lips, a bodily touch or self-hug or more
Note
If specific persona or situations arise, feel free to directly address it with e.g., 'I offer forgiveness'
You may use any phrases that resonate with you, that is, facilitate forgiveness
'If I have harmed anyone, intentionally or unintentionally, please forgive me'
'If anyone has harmed me, intentionally or unintentionally, I forgive you'
'For all the ways I have harmed myself, intentionally or unintentionally, I forgive myself'
'For all the ways Life has harmed me or anyone, I offer forgiveness'
Combining Phase 1 & 2
Tuning into the releasing aspect on every exhale, on every release of physical or mental tension/effort.
Tuning into the kindness available on every release
Tuning into the forgiving aspect on every release
Creating a safe space for you with every release