Forgiveness Meditation

Forgiving those who have hurt us:

There are many ways I have been harmed by others, abused or abandoned, both knowingly and
unknowingly, in thought, word or deed.

We each have been betrayed. Remember and imagine the many ways this is true. Feel the sorrow you
carry from the past. Now sense that you can release this burden of pain, by gradually extending
forgiveness as your heart is ready.
Repeat to yourself:
I remember the many ways others have hurt, wounded or harmed me out of fear, pain, confusion
and anger. I have carried this pain in my heart long enough. To the extent that I am ready, I offer
forgiveness. To those who have hurt me, I offer forgiveness. I forgive you.

Seeking Forgiveness:
There are many ways that I have hurt and harmed others, have betrayed or abandoned them, caused
them suffering, knowingly or unknowingly, out of my pain, fear, anger and confusion.

Allow yourself to recall the many ways in which you have hurt others. Look at the suffering that you
have provoked out of your own fear and confusion. Feel your own sorrow and regret. Sense that you
can finally release this burden and seek forgiveness. Take all the time that you need to bring up every
memory that still troubles your heart.
Then, as each person comes to your mind, gently say:
“May forgiveness enter your heart, may you find forgiveness.”

Forgiving Ourselves:
Just as I have wounded others and others have wounded me, there are many ways in which I have hurt
and harmed myself. I have betrayed or abandoned myself many times in thought, word or deed, both
knowingly and unknowingly.

Feel your own precious body and life. Let yourself see the ways in which you have hurt or harmed
yourself. Picture them; remember them. Feel the sorrow you have carried from this and sense that you
can release these burdens. Extend forgiveness for each hurtful action, one by one.
Repeat to yourself:
For the ways I have hurt myself, through action or inaction, out of pain, fear and confusion, I now
extend a full and heartfelt forgiveness. I now forgive myself. I forgive myself.

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Gently repeat these forgiveness instructions to yourself until you feel a release in your heart. With some
difficult wounds, instead of feeling release you might experience more of the pain and anguish or more
of the anger that you have been carrying. Touch this softly. Be forgiving of yourself for not being ready
to let it go and move on. Forgiveness cannot be forced or artificial. Simply continue the practise and let
the words and images work gradually in their own way. In time, a forgiveness meditation can become a
regular part of your life, letting go of the past and opening your heart to each new moment with
lovingkindness and wisdom.

(This meditation on forgiveness is a slightly modified version of a meditation that is presented in “The
Art of Forgiveness, Lovingkindness and Peace” by Jack Kornfield.