Learning to forgive, we open our hearts and free ourselves from the burden of the past.
Forgiving others, we are freed from anger and resentment. Asking for forgiveness, we dissolve feelings of guilt and shame. Forgiving ourselves, we open the heart of love and inner light. This meditation contains all three aspects and takes only 11 minutes.
- Hpart I: forgive others. Sit in a chair or in Sukhasana (a simple pose with crossed legs), keep your spine straight. Hands are on your knees. Repeat to yourself: "I forgive everyone for all their actions that have hurt me." Continue for 3 minutes. Finally, take a breath and hold your breath for a few seconds. Exhale and relax.
- Part II: Ask for forgiveness. Stay in the same position. Repeat to yourself: "I apologize and receive forgiveness for all my actions that have harmed others." Continue for 3 minutes. Finally, take a breath and hold your breath for a few seconds. Breathe out and relax.
- HPart III. Lie on your back. Repeat to yourself: "I forgive myself; I abide in love and light; I abide in God." Continue for 5 minutes. Then take a deep breath and exhale release all the memories. Relax.