12 MINUTE FORGIVENESS MEDITATION
TRANSFORMED PEACEFUL MINDSET
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Forgiveness can significantly improve your life. It strengthens family relationships, reduces depressive symptoms, and enhances empathy and life satisfaction. When you're angry, try this 12-Minute Forgiveness Meditation before dealing with someone who has upset you. It might be harder than it sounds.
Take a moment to think about the person you dislike the most and imagine sending them love. It's not easy, but research shows that victims of violent crimes and war who forgive their perpetrators experience less anxiety and depression. On the other hand, those who struggle with forgiveness are more likely to face psychiatric issues. Give it a try. It might be challenging at first, but the benefits are substantial. Transforming anger into forgiveness can make a positive difference in your life and mental well-being. |
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Commit to doing this meditation at least once a day for six weeks, unless directed otherwise.
1. Begin by Sitting Quietly:
First, send love to yourself by repeating the following meditation ten times, out loud or silently to yourself.
Notice how it makes you feel. If you feel uncomfortable, repeat this meditation by sending love to someone whom you love – a friend, or even a pet:
“May you be happy, may you be well, may you be filled with kindness and peace.” Repeat ten times. Keep repeating it until you are filled with a warm, compassionate attitude toward that person.
2. Now Turn that Energy Around and Direct it to Yourself:
“May I be happy, may I be well, may I be filled with kindness and peace.” Repeat ten times. We cannot stress strongly enough the neurological necessity of generating self-love, so if you still have difficulty with this step, make this meditation a priority in your life.
3. Next, Turn your Attention to the Person you Like the Most:
4. Now Move on to Another Person, Perhaps a Family Member or Friend:
5. Keep Enlarging your Circle by Generating Love to as Many Different People: colleagues, neighbors, the mail carrier, etc.
6. Now Extend your Feelings to the People you Find More Difficult to Love or Forgive:
7. Pick One Person who you Find Difficult to Forgive:
8. Finally, Extend your Love, Kindness, and Forgiveness to the World:
Hold a vision in your mind of all the different people in the world – all cultures, all colors, all religions, and all political groups. Imagine everyone getting along with each other and living together in peace.
By committing to this practice, you’ll start to notice positive changes in your mindset and relationships. Remember, forgiveness is a journey, and each step you take brings you closer to a more peaceful and fulfilling life.
First, send love to yourself by repeating the following meditation ten times, out loud or silently to yourself.
- May I be happy,
- May I be well,
- May I be filled with kindness and peace.
Notice how it makes you feel. If you feel uncomfortable, repeat this meditation by sending love to someone whom you love – a friend, or even a pet:
“May you be happy, may you be well, may you be filled with kindness and peace.” Repeat ten times. Keep repeating it until you are filled with a warm, compassionate attitude toward that person.
2. Now Turn that Energy Around and Direct it to Yourself:
“May I be happy, may I be well, may I be filled with kindness and peace.” Repeat ten times. We cannot stress strongly enough the neurological necessity of generating self-love, so if you still have difficulty with this step, make this meditation a priority in your life.
3. Next, Turn your Attention to the Person you Like the Most:
- Smile as you visualize his or her face and repeat the meditation.
- "May you be happy, may you be well, may you be filled with kindness and peace.” Repeat ten times. Then return the love to yourself.
4. Now Move on to Another Person, Perhaps a Family Member or Friend:
- Send that person your meditation.
- “May you be happy, may you be well, may you be filled with kindness and peace.” Repeat ten times. Notice how the feelings change when you think about this person.
5. Keep Enlarging your Circle by Generating Love to as Many Different People: colleagues, neighbors, the mail carrier, etc.
- “May you be happy, may you be well, may you be filled with kindness and peace.” Notice how the feelings change your mood.
6. Now Extend your Feelings to the People you Find More Difficult to Love or Forgive:
- Try saying the meditation and sending a loving thought to those who have hurt you in the past.
- “May you be happy, may you be well, may you be filled with kindness and peace.” Repeat ten times. If you feel resistance, don’t fight it. Just acknowledge your feelings and come back to loving yourself.
7. Pick One Person who you Find Difficult to Forgive:
- Look for one small quality that you like about them – perhaps their smile or the way they style their hair – and focus your entire attention on that single trait. Try to recall one kind thing they once did and concentrate on that.
- Hold the positive thought for two minutes. Notice if your feelings have changed. Do you feel less angry? Less hurt? Even the slightest decrease is beneficial to your mindset. Each time you do this exercise, extend your forgiveness to other difficult people and groups.
8. Finally, Extend your Love, Kindness, and Forgiveness to the World:
- “May everyone be happy, may everyone be well, may everyone be filled with kindness and peace.” Repeat ten times.
Hold a vision in your mind of all the different people in the world – all cultures, all colors, all religions, and all political groups. Imagine everyone getting along with each other and living together in peace.
By committing to this practice, you’ll start to notice positive changes in your mindset and relationships. Remember, forgiveness is a journey, and each step you take brings you closer to a more peaceful and fulfilling life.
The information provided, including the 12-Minute Forgiveness Meditation, is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this page. If you have a history of mental health issues or trauma, please consult with a mental health professional before starting any new meditation practice.
Become a Higher- Level Leader? We can help!
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New Mindset Pathways believes in the transformative power of forgiveness and mindfulness. Our coaching programs are designed to help you cultivate empathy, reduce stress, and enhance your overall well-being. By integrating practices like the 12-Minute Forgiveness Meditation, we guide you to develop healthier relationships and a more positive outlook. Join us on a journey to unlock your potential and achieve personal and professional growth through mindful, compassionate leadership.
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