Good morning, fellow meditators,
I hope you are all doing well so far today.
Yesterday I mentioned I'd be adding in a Forgiveness Meditation today.
In no way is it a part of basic Mindfulness meditation, but it's true to day that if you are holding grudges against others or feel that others are hostile to you, it's much more difficult to have peaceful Mindfulness. As meditation teacher Jack Kornfield said, "try meditating after a day of cheating and lying and see how it goes".
Of course he didn't mean literally, but the more you have churning in your mind, the harder it is to foster calmness.
I always add both Loving Kindness and Forgiveness meditations to my Mindfulness practice.
I start with forgiveness, do my Mindfulness meditation and end with wishing the universe happiness in Loving-Kindness meditation.
So, here goes.
Start by asking for forgiveness. Bring to mind one person whom you know you have hurt. It can be someone from the past; even someone who is no longer alive. You will have hurt someone, for sure, even through a few carelessly spoken words.
Think of this person and bring them carefully to mind.
If you know them by name, say it to yourself, and just say,
"PLEASE FORGIVE ME", and really think about your wanting forgiveness, for the clumsy way you have handled something.
Now think of one person who has currently, or in the past hurt you.
Bring that person carefully to mind and using their name, if you know it, say
"TO THE EXTENT THAT I CAN TODAY, I FORGIVE YOU". (And that's because complete forgiveness may never come, but this is a process, not a solution). Your heart can be softened to some serious wrongs done to you, if you try for long enough.
Third and last, bring yourself carefully to mind. Acknowledge the many ways in which you have hurt yourself, through careless or thoughtless actions: those things we seem to manage to do to ourselves, every day of our lives.
Say to yourself:
"I FORGIVE ME", and then I AM FORGIVEN.
Finally, wish yourself well: "MAY I BE WELL AND HAPPY"
This is well worth a try at the very least. If you begin your meditation in this spirit, you may well find you will continue in a calmer frame of mind.
Otherwise, I hope that everyone is reaching the 15 minute goal for each sitting that you do!
Have a good day everyone, and happy meditating. 🙏
Quotation for Tuesday 2nd June 2020