Tool for Forgiveness
There is a loving-kindess/metta meditation known as “Ton Glen,” and I found a good guided one on this website:
http://www.archive.org/details/TonglenMeditationForOther
This is a wonderful 10 minute exercise.
Think of someone that you want to send loving-kindness. I recommend choosing someone/a situation where it is painful for you to think about him/her/it. You might find, over time, that in sending kindness, you inadvertently help yourself. This is a powerful exercise.
In addition to how Wai Cheong Kok leads this meditation, I’d like to mention the following visualization that I learned in a prior Ton Glen. Image the person’s pain and suffering is like a ring of dark clouds around his/her heart. As you breath in, envision the clouds coming into your heart which is a bright sun and the clouds vaporize and dissolve. As you exhale, breath loving-kindness back to this person (he says this in the meditation). Let me know what you think!
Questions? Contact me at
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Remember, I want to help you live the healthiest life possible! –GreenLightHeidi
**photo credit to Noel Zia Lee
This is BEAUTIFUL, Heidi. Thank you <3