Gil Fronsdal of the Insight Meditation Center leads a guided forgiveness meditation, offered in preparation for a loving-kindness practice. Forgiving is difficult.
Taking 3 deep breaths, let your breath return to normal. Practicing forgiveness doesn’t mean condoning or denying that something happened. A practice of forgiveness so that our heart does not close. It means we’re no longer holding resentment and forgiveness is a difficult thing to do and sometimes we need to be willing to start the process of forgiving, no longer holding the anger, and the hurt.
It is similar to metta practice in that it involves repeating three phrases. And letting the meaning of the phrases work their way to our hearts and minds, to be able to extend the forgiveness.
For whatever harm I have caused others, may they forgive me. (Repeat 3x)
For whatever harm others have caused me, may I forgive them. (Repeat 3x)
For whatever harm I have caused myself, I forgive myself (3x)
More from: Gil Fronsdal
