FORGIVING IN STEPS

- Allow memories, images and emotions to come up in your mind, that you have never forgiven yourself for.

- Can I accept that I am just an ordinary human being with some bad and some good qualities?

- Did I not suffer enough from these actions?

- I have learned and grown, and I am ready to open my heart to myself.

"I forgive myself for whatever I did, intentional or unintentional.

May I be happy, free of confusion, understand myself and the world.

May I help others to be happy, free of confusion and understanding."

- Now imagine in front a person I love and want to forgive.

- Can I accept this person as a human being with bad and good qualities?

- When ready, say:

"From my heart, I forgive you for whatever you did, intentional or not.

May you be happy, free of confusion and understand yourself and the world.

Please forgive me for whatever I did to you, intentional or unintentional.

May we open our hearts and minds to meet in love and understanding."

- Try to feel the warmth of the healing between you.

- Now imagine in front someone I have hurt
- Can I accept the other as an ordinary human beings with bad and good qualities?

- When ready, say:

"Please forgive me for whatever I did to you, intentional or unintentional.

May you be happy, free of confusion and understand yourself and the world.

Please forgive me for whatever I did to you, intentional or unintentional.

May we open our hearts and minds to meet in love and understanding."

- Try to feel the warmth of the healing between you.

- Now imagine in front a person I feel very negative towards
- Can I accept this person as a human being with bad and good qualities?

- When ready, say:

"Please forgive me for whatever I did to you, intentional or unintentional.

May you be happy, free of confusion and understand yourself and the world.

Please forgive me for whatever I did to you, intentional or unintentional.

May we open our hearts and minds to meet in love and understanding."

- Try to feel the warmth of the healing between you.

http://www.viewonbuddhism.org/Meditations/love_forgiveness_meditation.html