From: https://youtube.com/watch?v=1-ZSVwI9ezI

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

[Music]

okay

the instructions on that 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 that

feeling of the understanding and put it

in your

heart and radiate that to yourself

if your mind gets distracted or

not if 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

oh 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

now this tightness

is craving

that's how you recognize tightness

so when you relax that

you'll feel kind of it 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

now 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'd be 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 ah

i don't really it's this is stupid i

don't want to do this

i that doesn't work

so you just 6r 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 uh you had a hard time with

either the person or situation

so you focus on that now 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

gonna have some

um 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 the forgiveness to them

and your mind is going to distract away

and say no i don't want to do this

and you six are that and come back and

do it again

you need to sit between

45 minutes and 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 heart 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 to 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

you