Forgiveness Meditations
From 16Guidelines
8 minutes reflection on Forgiveness
Sit comfortably with a straight back, relaxed hands, arms and shoulders. Keep your eyes closed or half open. Relax your mind. Take 3 deep and relaxed breaths. On the exhale you let all thoughts of where you just came from and where you are going to, leave your mind. Be mindful of your breath. Pay full attention to the sensation of the air passing through your nostrils. Sit like this for 2 minutes.
- Think of a situation where you have forgiven someone. One, with whom you had had a conflict, that had caused you harm.
- Recall the situation clearly and observe how it felt in the time before and after the actual forgiving. And at the actual moment.
- Realize that there are two beneficial sides of forgiving. On one hand you set yourself free from grudges that are causing you anger and sorrow. On the other hand you set the other part free from guilt. Forgiveness is big compassion. For yourself. And others.
- Rejoice in having been able to forgive and thereby set yourself and the other free.
- Consider that it can be difficult to overcome grudges and forgive. It requires training, consideration and time. Rejoice in having taken the time for that right now.
- Make a resolution that you in the future will try to forgive anybody for anything. Not only to set the other free. But first of all to set yourself free from the suffering you cause yourself by holding grudges. This way you will eliminate negative emotions and develop increasing happiness for yourself and others.
--Rasmus 07:09, 4 November 2007 (EST)
