Forgiveness Meditation

Sit comfortably and close your eyes. Take several deep breaths to settle.

We'll practice forgiveness in three directions: asking for forgiveness, offering forgiveness, and forgiving yourself.

First, bring to mind anyone you may have harmed through your actions, words, or thoughts. Without dwelling on details, acknowledge the impact.

Silently say: "If I have harmed you in any way, knowingly or unknowingly, I ask for your forgiveness."

Now, bring to mind anyone who has harmed you. This is challenging. You're not condoning what happened—you're choosing freedom from resentment.

Silently say: "If you have harmed me in any way, knowingly or unknowingly, I offer you my forgiveness." Or, if full forgiveness isn't possible: "I am willing to begin the process of forgiving you."

Finally, turn toward yourself. We all make mistakes. We all cause harm we didn't intend.

Silently say: "For all the ways I have harmed myself through action, thought, or neglect, I offer myself forgiveness."

Rest in whatever degree of release has occurred. Forgiveness is a process; what matters is your willingness.