From: https://youtube.com/watch?v=YMmUHHoVk5A

Context: Throughout this transcript, Bhante Vimalaramsi is the speaker unless otherwise indicated.

and

you've done it just everybody's done it

i mean if you're if you're a human being

you've done it so that's just part of

the way it really goes

and i'm not saying you personally i'm

saying all of us

we try to control our feeling with our

thoughts

but feelings are one thing and thoughts

are something else

so the first thing you want to do let's

say you're sitting

and you have a pain arise in in some

part of your body

then what you do is

begin to think about all the reasons you

don't like that you want it to stop

you get caught up in your emotional

tendency

when you can notice that then

what you do is use the six

r's okay so

your mind is on on your object to

meditation let's say it's forgiveness

and then your mind says i don't i

this is dumb i don't want to do this

anymore that it doesn't work

all of those kind of thoughts that's

pulled your attention away from the

forgiving

and now that is a distraction

so you let go of the distraction

you let go of it by not keeping your

attention

on that distraction and then you relax

a little smile in the heart

and you come back to your object to

meditation

you stay with that as long as you can

okay now one of the things with doing

forgiveness meditation is that you start

repeating the same

wish over and over and over again

and eventually

what happens is your mind starts to

accept that

and say i i do forgive myself for

not understanding or making a mistake

and when you do that what happens is

you start to feel a nice sense of relief

like

rocks taking off your shoulders

you feel very light and you have a

tendency to have

joy arise okay

so

that will be there for a while and then

you go back

and start doing the forgiveness again

now if somebody comes up into your mind

and you feel like you need to forgive

them or they need to forgive you

then you picture them in your mind's eye

and you look them right in the eye and

you say

i forgive you for not understanding

for not understanding the pain or

suffering whatever it had

whatever that misunderstanding was

and you keep you take that person you

put them in your heart

and you radiate that forgiveness

feeling to them might not stay very long

that doesn't matter you get distracted

do it again stay with that person

for a half an hour or 40 minutes

something like that

and the last five minutes of your

sitting

then you hear them say to you

i forgive you too so you you wind up

forgiving yourself

you forgive someone else and they

forgive you

that's the complete circle

and then you go back when you have

forgiven them and you feel

relief then you go back and start with

yourself

again and

forgive yourself for causing yourself

pain or you can go back to the same

statement again

whatever statement seems appropriate

and then you put that feeling in your

heart

radiate that feeling to yourself

until your mind gets distracted and then

you let go of the distraction and do it

again

this is a do it again

meditation okay you have to have

patience

you

and

you've done it just everybody's done it

i mean if you're if you're a human being

you've done it so that's just part of

the way it really goes

and i'm not saying you personally i'm

saying all of us

we try to control our feeling with our

thoughts

but feelings are one thing and thoughts

are something else

so the first thing you want to do let's

say you're sitting

and you have a pain arise in in some

part of your body

then what you do is

begin to think about all the reasons you

don't like that you want it to stop

you get caught up in your emotional

tendency

when you can notice that then

what you do is use the six

r's okay so

your mind is on on your object to

meditation let's say it's forgiveness

and then your mind says i don't i

this is dumb i don't want to do this

anymore that it doesn't work

all of those kind of thoughts that's

pulled your attention away from the

forgiving

and now that is a distraction

so you let go of the distraction

you let go of it by not keeping your

attention

on that distraction and then you relax

a little smile in the heart

and you come back to your object to

meditation

you stay with that as long as you can

okay now one of the things with doing

forgiveness meditation is that you start

repeating the same

wish over and over and over again

and eventually

what happens is your mind starts to

accept that

and say i i do forgive myself for

not understanding or making a mistake

and when you do that what happens is

you start to feel a nice sense of relief

like

rocks taking off your shoulders

you feel very light and you have a

tendency to have

joy arise okay

so

that will be there for a while and then

you go back

and start doing the forgiveness again

now if somebody comes up into your mind

and you feel like you need to forgive

them or they need to forgive you

then you picture them in your mind's eye

and you look them right in the eye and

you say

i forgive you for not understanding

for not understanding the pain or

suffering whatever it had

whatever that misunderstanding was

and you keep you take that person you

put them in your heart

and you radiate that forgiveness

feeling to them might not stay very long

that doesn't matter you get distracted

do it again stay with that person

for a half an hour or 40 minutes

something like that

and the last five minutes of your

sitting

then you hear them say to you

i forgive you too so you you wind up

forgiving yourself

you forgive someone else and they

forgive you

that's the complete circle

and then you go back when you have

forgiven them and you feel

relief then you go back and start with

yourself

again and

forgive yourself for causing yourself

pain or you can go back to the same

statement again

whatever statement seems appropriate

and then you put that feeling in your

heart

radiate that feeling to yourself

until your mind gets distracted and then

you let go of the distraction and do it

again

this is a do it again

meditation okay you have to have

patience

you