I came across this meditation in my how-to Kundalini Yoga book the other day and thought, Hey! This is just like forgiveness!
(Giving credit where credit is due: The book is entitled Kundalini Yoga, as taught by Yogi Bhajan: Unlock Your Inner Potential Through Life-Changing Exercise, authored by Shakta Kaur Khalsa copyright 2000, p. 162.)
Yogi Bhajan says of this: “This meditation takes care of phobias, fears, and neuroses. It can remove unsettling thoughts from the past that surface into the present. It can take difficult situations in the present and release them into the hands of Infinity. All this can be done in just forty seconds!”
(I will add that this can be used for past life forgiveness work as well.)
1. Sit with a straight spine in Easy Pose. Gaze at the tip of the nose with the eyes open one-tenth of the way. Mentally say Wahe Guru in the following manner:
- Wa – focus on right eye
- He – focus on left eye
- Guru – focus on the tip of the nose
Wahe Guru is the expression of ecstacy, of merger with the Infinite. In this meditation you will repeat the above process on each exhale.
2. Inhale and remember an encounter or memory that happened to you [that needs forgiveness].
3. Exhale with Wahe Guru as before.
4. Inhale. Visualize and relive the actual feeling of the encounter.
5. Exhale with Wahe Guru as before.
6. Inhale and reverse roles in the encounter you are remembering. Become the other person and experience their perspective.
7. Exhale with Wahe Guru as before.
8. Inhale. Forgive the other person and forgive yourself.
9. Exhale with Wahe Guru as before.
10. Inhale. Let go of the incident and release it into the Universe.
That’s it! I think that if the incident was particularly unsettling, you might need a few more minutes or longer of this but try it yourself and see how it goes. To my way of thinking, the crux of the process – what makes it so effective – is putting yourself in the offending person’s shoes. If you can see the encounter from their point of view (which I grant you can be difficult), then you get it. You get why they were ticked off at you. You get that you probably would have felt the same way. That makes it a forgiveable “offense”.
If it’s the Universe that’s pissed you off, however, this meditation does not appear to apply. See my previous posts on forgiveness for help with that!
You can watch this meditation explained and demonstrated on YouTube here: http://www.youtube.com/watch?v=inB02AETS_4&feature=colike