“‘may I forgive myself, for the ways that I have hurt and harmed myself”
1. Attention- Bringing our attention back home into the body (Natural-Presence:)
2. Intention– Applying a caring intention to start healing our being. (phrases of intention)
‘Stopping & Dropping’
Stop (pause) the over thinking for a few moments and drop your attention inside the body.
Feel the moving sensations of breathing in and the firm sensations of the posture of the spine.
‘Opening & Softening’
Opening up the lungs & softening the belly
Follow the sensations of the in breath through the nose, pass the heart and into the belly.
“Intending & Healing”
When the breath becomes deeper and slower. Silently and gently offer the mind phrases of forgiveness:
- “may others forgive me”
- “may I forgive others”
- “may I forgive myself”
Phrases of Intention
Forgiveness from others
‘may others, for the ways that I have intentionally or unintentionally, hurt or harmed them, by thoughts, words or actions’
Tip: Pause & reflect each person or memory as it comes up, with equanimity ‘what is done is done’. If the metta (the feeling of friendliness) becomes weak, go back to “may I be well” or “may I be happy” and start over again.
To forgive others
‘may I forgive others (as best as I can), for ways that they have intentionally or unintentionally, hurt or harmed me, by thoughts, words or actions’
Tip: pause each time a person or memory comes up, reflect on it with equanimity ‘what is done is done’
Forgiveness of myself
‘may I forgive myself , for ways that I have intentionally or unintentionally, hurt or harmed myself, by thoughts, words or actions’
Tip: Pause each time a memory comes up, stop and reflect on it without judgment ‘what is done is done’
Source- G Ross Clark