Forgiveness
Cultivating the skill of forgiving - oneself, others and life. Freeing up guilt&resentment
Guided Meditation
Practice Visual
Core Instructions
Objective - Why?
Forgiveness is pleasant
Trains 'letting go', a valuable skill
Releases guilt&resentment
Basic Instruction - How?
Physically & Mentally release & relax
Allowing to arise naturally or bringing up specific Themes
Utilize phrases 'I forgive me/you/etc.'
Attention Method
/
Focus Range
Release in the mind & body
Phrases to activate forgiveness
Experience of Forgiveness
Consider
Often, emotional discomfort may arise
Take care of yourself, pausing or stopping whenever needed
Patience
Learning to forgive, to let go is a process
No need to hurry. Practicing gently and nature will do the rest
Elaboration
Introduction
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.
Practice - Systematic Forgiveness
Transition in
Posture
Settling into one's posture
Becoming aware
Noticing the current experience
Sights, sounds, touch
Phase 1 - Creating a Safe Space (Relaxing physically, mentally & kindly)
Phase 1.1 - Relaxing physically
Relaxing physically on every exhale
Letting go of effort that underlies physical tension
jaw, neck, shoulders, etc.
Phase 1.2 - Relaxing mentally
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
Phase 1.3 - Inviting Kindness
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
Phase 2 - Forgiving while Letting go
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
Forgiveness from others
'If I have harmed anyone, intentionally or unintentionally, please forgive me'
Forgiveness towards others
'If anyone has harmed me, intentionally or unintentionally, I forgive you'
Forgiveness towards myself
'For all the ways I have harmed myself, intentionally or unintentionally, I forgive myself'
Forgiveness towards Life
'For all the ways Life has harmed me or anyone, I offer forgiveness'
Phase 3 - Creating a Forgiving Space
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
Why do we practice how we practice?
Relationship between physically & mentally relaxing with forgiveness
Forgiveness can be experienced as a letting go, freeing up or abandoning of e.g., guilt or resentment. Similarly, physical or mental relaxation is also experienced as a letting go. Hence, we use the body & mind as tool to help & teach how to forgive.
Eventually, as we become skilled in this relationship, we have the gift of forgiveness on every physical or mental release.
Creating a safe space
Forgiveness can be a difficult experience. Sadness, anger and similar may arise. Hence, it is important to create a safe space in order to healthily welcome anything that may arise.
We do this by increasing our non-interference via relaxing and activating loving-kindness.
Q&A
Why should I forgive intentional immoral actions?
Distinguishing between our subjective experience (inside world) and objective experience (outside world).
Forgiveness applies to our subjective experience, releasing of guilt or resentment.
Immoral or moral is irrelevant for your peace of mind. Forgiveness is forgiveness. Resentment is resentment. You may resent moral actions or immoral actions, Forgive moral actions or immoral actions. Intentionally or unintentionally. As long as you experience guilt or resentment, there is opportunity to let go.Forgive everything, to have a peace of mind.
Forgiveness does not mean to stop condoning or denying the existence of immorality/injustice.
Actually, when able to forgive, meaning to let go of all guilt or resentment, we have a more balanced mind, hence being able to take more skillfull decisions.
Essence
Unable to forgive & holding unto guilt and resentment Unaware of whether forgiveness or resentment is present
Ability to partially forgive & let go of guilt, resentment Aware of it's presence
Ability to forgive completely - oneself, others, and life. Even for immoral actions.
Elaboration
Example
Experiencing guilt or resentment regularly while not knowing how to manage
Experiencing guilt or resentment and knowing how to manage
Rarely experiencing guilt or resentment, and almost natural to let go of it
Intention
Becoming clear about forgiveness & resentment
Noticing grudges & resentment towards myself, others or life
Noticing forgiveness towards myself, others or life
Becoming clear about the impact
Noticing the impact towards my well-being and/or of others
Conditioning Forgiveness
Whenever you desire, practice forgiveness towards yourself, others or life
Common Scenarios
Perfectionism
'Not being good enough'
Feeling defensive when receiving criticism or hostility
Observing how others are acting immorally and holding resentment towards
Last updated