Forgiveness MeditationThis is traditionally a preliminary practice, before doing lovingkindness or compassion meditation. Forgiveness should never be forced. Do this practice only within your comfort zone. It is fine not to do it at all.
Get into a comfortable position. Close your eyes. Bring your attention to the heart energy center in the middle of your chest, behind the breastbone or sternum. Feel whatever is there without judgment. Breathe through the heart center. Try to say the words of the forgiveness meditation through your heart.
Think of ways in which you have harmed yourself and harmed others. It is better to begin with minor things, not the big acts of harming. As far as you are able to do so, extend forgiveness to yourself for this harming by saying these phrases to yourself:
I allow myself to be imperfect.
I allow myself to make mistakes.
I allow myself to be a learner, still learning life’s lessons.
I forgive myself for the harm I have done.
If I cannot forgive myself now, may I forgive myself sometime in the future.
Think of ways in which you feel others have harmed you — again, beginning with minor harms. As far as you are able to do so, extend forgiveness to them.
Just as I am imperfect, I accept that you too are imperfect.
Just as I make mistakes, I accept that you too make mistakes.
Just as I am a learner, still learning life’s lessons, I accept that you too are a learner, still learning life’s lessons
I forgive you for the harm I feel like you have done to me.
If I cannot forgive you now, may I forgive you sometime in the future.