笨小笨Guided Forgiveness Meditation歌词由Sonia Kreitzer演唱，出自专辑《Guided Forgiveness Meditation》，下面是《Guided Forgiveness Meditation》完整版歌词！
Guided Forgiveness Meditation歌词完整版
Let’s begin by gently closing your eyes or lowering your gaze to sense into what is happening internally. And once you do that, take a long inhale through your nose, and on the exhale, imagine you are dropping the breath into the heart, bringing awareness to the center of your chest. Let’s do that again, with attentiveness to this part of the body. Inhale through the nose, watching the chest rise, and exhale, imagining that you are sending that breath out through the heart as the chest falls, expanding the energy of the heart outwards. One more intentional breath to ground into the center of the heart. Inhale through the nose, the chest lifts, exhale, visualizing sending the breath out through the center of the chest as it falls.
Being with that awareness of the heart.
Whether you chose this meditation today because you are working on forgiving someone else or whether you are working on self-forgiveness, it is all connected. And as are living through such complex and divisive times, choosing gentleness and forgiveness is one of the most hopeful acts we can personally initiate towards creating a kinder and more loving world.
One thing to note before we begin is that sometimes practicing forgiveness can feel inauthentic or unnatural, especially when the harm done still feels very recent or alive. And that’s why we call it a practice – it can take a long time before it feels embodied. Work with whatever is true for you today. Try your best to stay open and receptive to what comes through in the meditation. It may be the case that outrage or resentment or sorrow shows up, and honor those feelings. We may have to tend to many layers before we can find the field of loving-kindness that is in each of us.
Let’s move towards that together. Return you attention to the heart and start with self-forgiveness.
Watching the chest rise and fall with each inhale and exhale. Feeling a sense of softening in the heart with each breath.
Call to mind any moments when you have harmed someone or behaved unskillfully, knowingly or unknowingly, in thought, word, or action.
Recall these instances and ask for forgiveness.
Out of our own ignorance or confusion, we have all made mistakes and acted in ways that we are not proud of. You haven’t lived this life before; you were doing the best you knew how to do at that time, and you are learning. Be gentle with yourself as you acknowledge these moments. Sometimes self-forgiveness can feel more difficult than forgiving others and this may come as a surprise. Just stay with the compassionate witnessing of whatever is showing up.
Continuing this exploration of self-forgiveness, call to mind any times when you have harmed yourself. Giving yourself space to be with some of those memories. Perhaps you have spoken to yourself in a way that is unkind or put yourself in dangerous situations or engaged with people who consistently hurt you out of your own pain, ignorance or self-neglect.
Noticing what thoughts or feelings are coming into awareness and holding them with loving kindness as you ask yourself for forgiveness for the ways in which you have self-harmed. And sometimes it is helpful to acknowledge that many of these actions were driven by a yearning for love, and so offering ourselves love now in the form of forgiveness is a way that we can begin to bring it closer and validate our inherent worthiness.
Lastly, bring into your field of awareness any moments in which you have suffered sorrow or pain because of the actions of others. Feeling into whatever wants to show up here. And realizing that these actions also came from a place of delusion, ignorance, and confusion.
These individuals who harmed you were acting from a space of their own woundedness and unknowing – like you, they also were doing the best they knew how to do at that time. And if you are noticing anger, resentment, sadness come up - acknowledge these feelings and send these parts of yourself love and kindness.
Practice offering whatever level of forgiveness to those individuals that you are able to in this moment. We are all so much more than our worst moments. We know this is true of ourselves, and so it also has to be true for others.
If you would like, repeat after me out loud:
May I be peaceful
May I be happy
May I be liberated
May all beings be peaceful
May all beings be happy
May all beings be liberated
May we all be graced with compassion as we navigate the humbling process of being alive – of growing and learning and healing. May we extend the forgiveness and understanding towards others that we wish to also receive.
This meditation is now complete.
