From: https://youtube.com/watch?v=1BWxfYO2iCI

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

okay the instructions on forgiveness

meditation you start out by saying to

yourself I forgive myself for not

understanding and you say that a few

times and then you take you say I

forgive myself for not understanding and

then you take the feeling of the

understanding and put it in your heart

and radiate that to yourself if your

mind gets distracted or not EF when your

mind gets distracted then you use the

six R's you recognize that your mind is

distracted you release this distraction

by not keeping your attention on it you

relax the tightness in your head there's

this is your brain and there's a

membrane that goes around this it's

called the meninges it goes around each

half every time you have a thought every

time you have a sensation every time you

have a feeling arise your brain expands

against the meninges and it causes

tightness this tightness is crazy

that's how you recognized tightness so

when you relax that you'll feel okay now

it almost feels like an expansion but

it's just going back to normal and

you'll notice that your mind doesn't

have any thoughts your mind is very

clear your mind is very bright and your

mind is pure why is it pure because

you've let go of craving craving is the

I like it I don't like it mind when a

feeling arises if it's a pleasant

feeling I like it if it's a painful

feeling I don't like it that's what

craving is so when your mind gets

distracted you recognize it

you release it by not keeping your

attention on the content of that thought

you relax the tightness in your head you

re smile smiling is a very important

part of this meditation so you need to

practice smiling all the time

smiling in your mind smiling with your

eyes you'll be surprised how much

tension and tightness that you can have

in your eyes so just relax and smile

there a little Buddha smile on your lips

a smile in your heart and then you come

back to I forgive myself for not

understanding your mind can have some

resistance to this

and it'll start saying and I don't

really it's this is stupid I don't want

to do this

that doesn't work so you just six are

that and come back and do it again

after a period of time there can be some

memories of things or people that come

up or situations that come up that you

had a hard time with either the person

or situation so you focus on that I'd

say it's a person you look that person

in the eye and you say I forgive you for

not understanding or for for causing me

pain whatever it happens to be whatever

is appropriate and you stay with that

person now you're going to have some

resistance to forgiving that person but

it doesn't matter you forgive them you

look them in the eye and say I really do

forgive you for whatever and then you

put that person in your heart and

radiate loving kind of forgiveness to

them and your mind is going to distract

away and say no I don't want to do this

and use exert at and come back and do it

again you need to sit between 45 minutes

in an hour every time if you stay with

that same person the whole time that's

fine if you just stay with yourself the

whole time that's fine

but every time you get distracted

you have to 6r and come back and do it

again

and then put them in your heart and

radiate forgiveness to them right at the

end of your sitting then you hear them

say back to you I forgive you too

for whatever reason so you're it's like

a complete circle you forgive yourself

you forgive them they forgive you then

when you get up and start walking your

right foot I forgive you you forgive me

okay so you you walk at a normal pace

and just keep that in your mind all the

time if there's resistance or

distraction 6r and come back and do it

again you want to carry the forgiveness

with you the whole time

it doesn't matter what you're doing if

somebody says something and makes your

mind a little bit hard you forgive them

right then in your mind and you put them

in your art and radiate that forgiveness

to them so your mind is going to have a

lot of resistance to this at first until

you start learning that it that it works

so

stay with it and stay with that same

person until you feel relief and you

feel like I really have forgiven that

that person or that situation and then

you come back to yourself and you

forgive yourself again for not

understanding or causing yourself pain

and stay with yourself until somebody

else comes up and stay with that until

you feel like you don't need to forgive

anybody anymore like you're done your

mind will tell you I don't need to do

this anymore so okay

okay the instructions on forgiveness

meditation you start out by saying to

yourself I forgive myself for not

understanding and you say that a few

times and then you take you say I

forgive myself for not understanding and

then you take the feeling of the

understanding and put it in your heart

and radiate that to yourself if your

mind gets distracted or not EF when your

mind gets distracted then you use the

six R's you recognize that your mind is

distracted you release this distraction

by not keeping your attention on it you

relax the tightness in your head there's

this is your brain and there's a

membrane that goes around this it's

called the meninges it goes around each

half every time you have a thought every

time you have a sensation every time you

have a feeling arise your brain expands

against the meninges and it causes

tightness this tightness is crazy

that's how you recognized tightness so

when you relax that you'll feel okay now

it almost feels like an expansion but

it's just going back to normal and

you'll notice that your mind doesn't

have any thoughts your mind is very

clear your mind is very bright and your

mind is pure why is it pure because

you've let go of craving craving is the

I like it I don't like it mind when a

feeling arises if it's a pleasant

feeling I like it if it's a painful

feeling I don't like it that's what

craving is so when your mind gets

distracted you recognize it

you release it by not keeping your

attention on the content of that thought

you relax the tightness in your head you

re smile smiling is a very important

part of this meditation so you need to

practice smiling all the time

smiling in your mind smiling with your

eyes you'll be surprised how much

tension and tightness that you can have

in your eyes so just relax and smile

there a little Buddha smile on your lips

a smile in your heart and then you come

back to I forgive myself for not

understanding your mind can have some

resistance to this

and it'll start saying and I don't

really it's this is stupid I don't want

to do this

that doesn't work so you just six are

that and come back and do it again

after a period of time there can be some

memories of things or people that come

up or situations that come up that you

had a hard time with either the person

or situation so you focus on that I'd

say it's a person you look that person

in the eye and you say I forgive you for

not understanding or for for causing me

pain whatever it happens to be whatever

is appropriate and you stay with that

person now you're going to have some

resistance to forgiving that person but

it doesn't matter you forgive them you

look them in the eye and say I really do

forgive you for whatever and then you

put that person in your heart and

radiate loving kind of forgiveness to

them and your mind is going to distract

away and say no I don't want to do this

and use exert at and come back and do it

again you need to sit between 45 minutes

in an hour every time if you stay with

that same person the whole time that's

fine if you just stay with yourself the

whole time that's fine

but every time you get distracted

you have to 6r and come back and do it

again

and then put them in your heart and

radiate forgiveness to them right at the

end of your sitting then you hear them

say back to you I forgive you too

for whatever reason so you're it's like

a complete circle you forgive yourself

you forgive them they forgive you then

when you get up and start walking your

right foot I forgive you you forgive me

okay so you you walk at a normal pace

and just keep that in your mind all the

time if there's resistance or

distraction 6r and come back and do it

again you want to carry the forgiveness

with you the whole time

it doesn't matter what you're doing if

somebody says something and makes your

mind a little bit hard you forgive them

right then in your mind and you put them

in your art and radiate that forgiveness

to them so your mind is going to have a

lot of resistance to this at first until

you start learning that it that it works

so

stay with it and stay with that same

person until you feel relief and you

feel like I really have forgiven that

that person or that situation and then

you come back to yourself and you

forgive yourself again for not

understanding or causing yourself pain

and stay with yourself until somebody

else comes up and stay with that until

you feel like you don't need to forgive

anybody anymore like you're done your

mind will tell you I don't need to do

this anymore so okay