From: https://youtube.com/watch?v=A07aCGQMKZg

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

when you do forgiveness meditation you

need to start by forgiving yourself use

a statement that means something to you

for instance I forgive myself for making

mistakes or I forgive myself for causing

pain or I forgive myself for not

understanding repeat this same statement

over and over again and your mind is

going to have some resistance to that

and your mind is going to say I don't

want to do this this isn't working

whatever it says what you want to do is

forgive your mind for causing that

distraction and repeat use the six R's

and repeat that statement again right

after you repeat that statement put that

forgiveness in your heart stay with the

forgiveness feeling as long as you can

every time there is any kind of thing

that pulls your attention away then

forgive that for distracting you come

back and forgive yourself again as you

forgive yourself there can be memories

of things that have happened in your

life where there was some pain

and there was a situation where there

was another person that caused some pain

to arise in you forgive that person

for causing the pain forgive that person

for not understanding staying with that

person in your mind's eye look them

directly in the eye and say I forgive

you for causing me pain I forgive you

for not understanding stay with that

person until you feel relief keep

forgiving them and it needs to be

sincere I really do forgive you don't

get involved in the story don't get

involved in the whole situation that

happened just spend your time forgiving

them for making a mistake for causing

pain for not understanding stay with

them until you really feel relief and

there is no more hard feeling then come

back and forgive yourself forgive

yourself for making mistakes for

breaking precepts

for causing pain to yourself or anyone

else keep forgiving yourself we are our

own worst enemy and we have a tendency

to really criticize ourself so we need

to for

give that and let go of those old hard

feelings and memories do this for a half

an hour 45 minutes every time any kind

of thought distracts you away from

forgiving forget that thought and then

forgive yourself again after about a

half an hour of doing this then when you

get up and start doing your walking

meditation walk again at a normal speed

with your right foot in your mind you

say aye

with your left foot in your mind you say

forgive with your right foot I forgive

you

so I right foot forgive left foot you

right foot left foot you right foot

forgive left foot me I forgive you you

forgive me I forgive you you forgive me

stay with every foot using the

forgiveness meditation every step if you

have time and you want to do some more

sitting meditation then continue

forgiving any distraction that pulls

your attention away from forgiving this

is a form of loving

this meditation and this is very

powerful and you will be able to let go

of a lot of hard feelings from past

situations in your life carry the

forgiveness with you whatever you're

doing forgive any kind of distraction

that pulls your attention away it

doesn't matter how many times your mind

gets distracted notice it forgive your

mind for this being distracted and come

back and forgive yourself you will start

to feel after a period of time you'll

feel a lightening in your heart and this

helps change your whole perspective of

life this is a very powerful meditation

and it works very well but you have to

continually forgive whatever distracts

you come back and forgive yourself again

use the six ARS whenever necessary still

use the six horse recognize when your

mind is distracted release the

distraction by not keeping your

attention on it relax the tightness

caused by that distraction that is

letting go of craving rece mile a smile

with your mind smile with your eyes

smile with your mind with your mouth and

a little smile in your heart

return to your object of meditations and

stay with that feeling for as long as

you possibly can this is called repeat

[Music]

when you do forgiveness meditation you

need to start by forgiving yourself use

a statement that means something to you

for instance I forgive myself for making

mistakes or I forgive myself for causing

pain or I forgive myself for not

understanding repeat this same statement

over and over again and your mind is

going to have some resistance to that

and your mind is going to say I don't

want to do this this isn't working

whatever it says what you want to do is

forgive your mind for causing that

distraction and repeat use the six R's

and repeat that statement again right

after you repeat that statement put that

forgiveness in your heart stay with the

forgiveness feeling as long as you can

every time there is any kind of thing

that pulls your attention away then

forgive that for distracting you come

back and forgive yourself again as you

forgive yourself there can be memories

of things that have happened in your

life where there was some pain

and there was a situation where there

was another person that caused some pain

to arise in you forgive that person

for causing the pain forgive that person

for not understanding staying with that

person in your mind's eye look them

directly in the eye and say I forgive

you for causing me pain I forgive you

for not understanding stay with that

person until you feel relief keep

forgiving them and it needs to be

sincere I really do forgive you don't

get involved in the story don't get

involved in the whole situation that

happened just spend your time forgiving

them for making a mistake for causing

pain for not understanding stay with

them until you really feel relief and

there is no more hard feeling then come

back and forgive yourself forgive

yourself for making mistakes for

breaking precepts

for causing pain to yourself or anyone

else keep forgiving yourself we are our

own worst enemy and we have a tendency

to really criticize ourself so we need

to for

give that and let go of those old hard

feelings and memories do this for a half

an hour 45 minutes every time any kind

of thought distracts you away from

forgiving forget that thought and then

forgive yourself again after about a

half an hour of doing this then when you

get up and start doing your walking

meditation walk again at a normal speed

with your right foot in your mind you

say aye

with your left foot in your mind you say

forgive with your right foot I forgive

you

so I right foot forgive left foot you

right foot left foot you right foot

forgive left foot me I forgive you you

forgive me I forgive you you forgive me

stay with every foot using the

forgiveness meditation every step if you

have time and you want to do some more

sitting meditation then continue

forgiving any distraction that pulls

your attention away from forgiving this

is a form of loving

this meditation and this is very

powerful and you will be able to let go

of a lot of hard feelings from past

situations in your life carry the

forgiveness with you whatever you're

doing forgive any kind of distraction

that pulls your attention away it

doesn't matter how many times your mind

gets distracted notice it forgive your

mind for this being distracted and come

back and forgive yourself you will start

to feel after a period of time you'll

feel a lightening in your heart and this

helps change your whole perspective of

life this is a very powerful meditation

and it works very well but you have to

continually forgive whatever distracts

you come back and forgive yourself again

use the six ARS whenever necessary still

use the six horse recognize when your

mind is distracted release the

distraction by not keeping your

attention on it relax the tightness

caused by that distraction that is

letting go of craving rece mile a smile

with your mind smile with your eyes

smile with your mind with your mouth and

a little smile in your heart

return to your object of meditations and

stay with that feeling for as long as

you possibly can this is called repeat

[Music]