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      ~**~   This is taken from The Wisdom of Forgiveness by HH Dalai Lama and Victor Chan   ~**~

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   Victor Chan asks the Dalai Lama, " So, to be able to forgive your enemies can make a difference to one's 

   spiritual progress? "

   " Yes, yes, there is no doubt, " he replied.   " It's crucial.   It's one of the most important things.   It can 

   change one's life.   To reduce hatred and other destructive emotions, you must develop their opposites  -

   compassion and kindness.   If you have strong compassion, strong respect for others, then forgiveness is

   much easier.   Mainly for this reason:  I do not to harm another.   Forgiveness allows you to be in touch

   with these positive emotions.   This will help with spiritual development. "

   " Is there a special meditation technique that you use? "   asks Victor Chan.

   " I use meditation technique called giving and taking, "  the Dalai Lama explained.   I make visualization:

   send my positive emotions like happiness, affection to others.   Then another visualization:  I visualize

   receiving their sufferings, their negative emotions.   I do this every day.   I pay special attention to the

   Chinese  -  especially those doing terrible things to the Tibetans.      So, as I meditate, I breathe in all

   their poisons  -  hatred, fear, cruelty.   Then I breathe out.   And I let all the good things come out, things

   like compassion, forgiveness.   I take inside my body all these bad things.   Then I replace poisons with

   fresh air.   Giving and taking.   I take care not to blame  -  I don't blame the Chinese, and I don't blame

   myself.   This meditation very effective, useful to reduce hatred, useful to cultivate forgiveness. "

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