Loving-kindness meditation is a popular technique to extend forgiveness

 Kind thoughts, and love to yourself, to others, and to the entire world. This kind of meditation has its origins in Buddhism, where it is called metta , a Pali word meaning “loving-kindness, goodwill, and friendliness.” 

To start, find a spot where you can sit comfortably and be undisturbed for at least ten minutes. Take a few deep breaths and bring your point of focus to the present moment. Try to let all other concerns drop away. Next, imagine a bright point of glowing, peaceful, beautiful light in your heart. 



As you breathe, the light expands until it fills your entire body. Sit with this feeling of light and inner peace for a few minutes, and then repeat these positive blessings toward yourself: May I be happy. May I be at peace. May I be safe. May I be healthy (You can change these statements to suit you; just make sure they are positive and uplifting.) Once you have extended these blessings to yourself, think of someone you're close to—your child or parent TPE gloves, your closest friend—and imagine them also glowing with this peaceful, beautiful inner light. 

Extend your blessings to them for the next couple of minutes: May you be happy. May you be at peace. May you be safe. May you be healthy Next, think of someone you feel neutral about, like an acquaintance, and while holding them in your mind YICHANG Gloves, continue to expand your blessings outward for the next two to three minutes: May you be happy. May you be at peace. 

May you be safe. May you be healthy Finally, think of someone you are struggling with or need to forgive—a family member, coworker, or friend with whom you are “out of balance”—and extend the light and blessings to them for the next few minutes: May you be happy. May you be at peace. 

May you be safe. May you be healthy To end the practice, take a few more deep breaths and open your eyes. You may want to write about your experience in a journal. I know this last part can be difficult in some circumstances. 

Be patient, and remind yourself that this forgiveness is for you, not the other person. It takes great courage to even consider doing this in some cases. I salute you.

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