Rage and bitterness toward those we see as causing our pain can tear us apart. It takes time, writes Christiane Wolf, but the brave and gentle practice of forgiveness can help you turn toward the future instead of resenting the past.A Guided Meditation to Welcome Forgiveness Settle into your practice by finding a supportive posture, closing the eyes or taking a few long, deep breaths. Acknowledge what is present. Remember that we are not trying to make ourselves feel anything. We are simply inclining the mind and heart toward forgiveness. Go at your own pace. Let yourself feel the barriers you are holding by not forgiving others, not forgiving yourself. Is an intention aris- ing to learn to forgive? Begin asking for forgiveness from those you have hurt or harmed. You might say to yourself: “There are many ways I have harmed or hurt another, knowingly or unknowingly, through my own pain, anger, fear, and confusion.” Pause, and let yourself remember the many ways. Let yourself open to the pain, sorrow, and regret. You might feel your readiness to finally let go and to ask for forgiveness. Say: “I ask for your forgiveness. Please forgive me.” Release by taking…
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Christiane Wolf, MD, PhD is a former physician, internationally known mindfulness and Insight (Vipassana) meditation teacher. She is passionate about translating ancient wisdom teachings into accessible and applicable modern-day language. She aims to live from the heart informed by the brain and inspires her students to explore the same. She is the author of Outsmart Your Pain – Mindfulness and Self-Compassion to Help You Leave Chronic Pain Behind and the co-author of the classic training manual for mindfulness teachers A Clinician’s Guide To Teaching Mindfulness. Christiane is the lead-consultant and teacher trainer for the VA’s (US Department of Veteran Affairs) National Mindfulness Facilitator Training and a senior teacher at InsightLA. She is the mom of three amazing humans and can usually be found in the Los Angeles area training for ultramarathons and triathlons.