A note from Sean
A lot of people try to skip to forgiveness. But compassion comes first, and before compassion there is usually inquiry. If we cut to forgiveness too soon, there may be some residue we didn’t get to.
Try this today. Choose a small resentment, not your biggest. Ask what the harm was and how it felt. Put a hand where you feel it in your body and take three slow breaths. Then stop. You do not need to forgive today.
Keep going: Forgiveness Meditation and Heart Meditation: 3 Domains of Forgiveness [Audio].
This suits anyone carrying an old grudge. If the harm was serious or recent, or the memory brings up grief or fear, go gently, and ask a counselor or therapist for support if you want it. Stop when you need to.
Here’s a Sample of the “Letting Go of Resentments by Forgiving Faults” Guided Meditation Script:
Forgiving FaultsThe word resentment comes from Latin roots. Its original meaning was “to feel again.”We all deal with resentments, holding on to harm that has been caused in the past. This is a painful experience. When you hold on like this, you feel the pain repeatedly. Sometimes these resentments may feel like they offer security from future harm. But with forgiveness, you can free up space in the heart to allow love and care to take root. The practice of forgiveness will help you let go of these painful experiences and offer freedom to the mind and heart. Find a comfortable meditation posture and invite gentleness into the body from the beginning. Notice any discomfort or tension in the body and try to soften around it.
Bring to mind somebody you feel resentful toward. When new to this practice, don’t choose the strongest resentment in your heart. Instead, start where it’s a little bit easier. Notice the harm that was caused and why you feel resentful. Connect with the intention to cultivate an open and loving heart.If there is resistance, notice its presence without pushing it away.It takes time to reopen the heart, so don’t force anything. Begin offering phrases of forgiveness, connecting with the words as much as you are able.
