Begin the meditation by sitting quietly, relaxing your body and focusing your mind with the flow of your breathing. Allow memories, images, and emotions to float freely in your mind, no matter how painful they are —things you have done, said, and thought, for which you have not forgiven yourself.
From your heart say to yourself inwardly, “I forgive myself for whatever I may have done in the past, intentionally or unintentionally, by my actions, my words, and my thoughts that caused me pain. I have suffered enough! I have learned and grown and I am ready now to open my heart to myself. May I be happy, may I be free from confusion, may I know the joy of truly understanding myself, others, and the world. May I come to know my own wholeness and fullness and help others to do the same.” Rest in this contemplation, opening your heart to yourself, and repeat these phrases for as long as you like before moving on to the next phase of this meditation.
Now, in the space in front of you, imagine a person you love whom you want to forgive or whose forgiveness you would like to receive. From your heart to theirs, directly communicate this intention: “With all my heart I forgive you for whatever you may have done, intentionally or unintentionally, by your actions, your words, or thoughts that have caused me pain. I forgive you, and I ask that you forgive me for whatever I may have done, intentionally or unintentionally, by my actions, my words, or thoughts, that caused you pain. Please forgive me. May you be happy, free, and joyful. May we both open our hearts and minds to meet in love and understanding as we grow into our wholeness.” Imagine that this message is received and accepted, and affirm the feeling of healing between you. Rest in this contemplation for as long as you like, and then let this person’s image melt into light and then into space.
Now, bring to heart and mind the image of someone toward whom you feel great resentment or negativity. To the best of your ability and from your heart to theirs, communicate the essence of the following: “From my heart I forgive you for whatever you have done, intentionally or unintentionally, that has caused me pain. I forgive you for the actions, words, and thoughts you have expressed from your own pain, confusion, insensitivity, and fear. I forgive you, and I ask that you forgive me for the way in which I have, intentionally or unintentionally, closed my heart to you. I ask your forgiveness for causing you suffering. May you be happy. May you be free from suffering and confusion. May we both open our hearts to meet in love and understanding as we grow into our wholeness.” Imagine that this message has been received and accepted, and affirm the healing that has taken place within you and between the two of you. Rest in this contemplation for as long as you like and then allow the image of this person to melt into light and then into space.
Now think about the countless people toward whom you have closed your heart. Remember how you felt and what you did when people abused you, spoke harshly, took “your” parking space, crowded in front of you in line, ad infinitum…. Consider how many people you have hurt in some way, by your own conscious or unconscious actions, words, and thoughts. How many times have you been the abuser, the one who crowded in, the one who spoke harshly? Imagine these countless beings standing before you. From your heart to theirs generate the essence of the following: “I forgive you for whatever you have done, intentionally or unintentionally, that has caused me to suffer. I forgive you and ask you to forgive me for whatever I have done, intentionally or unintentionally, that has hurt you. May you and I and all of us create the causes for happiness in our lives. May we outgrow and transform the causes of our suffering. May we all come to know the joy of truly understanding and experiencing our interrelationship. May we open our hearts and minds to each other and meet in harmony.”
Repeat this profoundly powerful reflective meditation as often as you like. At the conclusion, imagine and feel as vividly and wholeheartedly as you are able that you have actually released all guilt and blame toward yourself. In this present moment, allow yourself to feel forgiveness and a patient acceptance of your past actions, and to fully receive the compassionate forgiveness and release from all others whom you may have harmed knowingly or unknowingly through your body, speech, or mind. Allow this flow of forgiveness to wash through you like a waterfall of healing light and cleansing nectar, purifying and dissolving whatever needs to be dissolved and is ready to be released, leaving your heart, mind, and energetic field completely fresh, clean and clear.
As this meditation comes to an end, gather into your heart all the positive energy of forgiveness that has been generated and let it flow from your heart into the hearts of all beings as a gift and blessing, that they too may awaken ever more deeply to the healing power and potential of forgiveness in their lives and in the lives of all beings.
* Adapted from the Leveys’ book, Luminous Mind – published in the ISSSEEM Journal
Michelle and Joel Levey have been part of the ISSSEEM community since its inception. They are founders of WisdomAtWork.com, KohalaSanctuary.com, International Center for Contemplative Inquiry, and authors of many books including: Living in Balance; Luminous Mind; Fine Arts of Relaxation, Concentration, and Meditation; and Wisdom at Work. Pioneers in the integration of meditation and medicine, they serve as clinical faculty at the University of Minnesota Medical School and at Mahidol University in Thailand. See also the Leveys’ Essential Guidelines on Meditation website: http://web.me.com/levey1/Meditation/Meditation_Guidelines.html