Dhammasukha Forgiveness Meditation Booklet 2013

8/12/2019 Dhammasukha Forgiveness Meditation Booklet 2013

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Circle Forgiveness Meditation

A Practical Barebones Guide on

How to effectively produce a positive change in your life!

Based on a talk given at DSM by Most enerable "Bhante# i$alara$si on

%&'(%')%*)

o$piled and edited by en+ ,he$a S+D+ and Dr+ -ens .roeger

/ith artwork contributed by Sarah 0obison

There is no question that Forgiveness Meditation

is part of Loving-Kindness Meditation development.

It is the first step towards Peace.

120/A0D

Bhavatu Sabba Mangalam ! /hen en+ ,he$a re3uested $e to write a

forward to this booklet 4 accepted the invitation with considerable pleasure since 4

estee$ being associated with this literary endeavor of unusual significance and

i$$ense practical relevance+


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4t is co$$on knowledge that a large nu$ber of books and other literary works

have been published on the sub5ect of all aspects of $editative practices leading to

67oving ,indness Meditation8+ .he less discerning public $ight wonder 6why another

booklet on the sa$e sub5ect8+ .he author perhaps anticipating such hesitation and

$isgiving has stated the principal ob5ective of this booklet in very clear and precise

ter$s+ /ithout being far too e9haustive: highly speciali;ed or too scholarly to be of

$uch practical help to the uninstructed and uninitiated or even to the average person

seeking basic concise guidance: the author has provided us a brief: clear and si$ple

handbook which is a $uch "?+we can clear the runway for our Mindfulness of

7oving


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booklet will help the readers towards $eaningful practice of 61orgiveness Meditation8

leading to the successful practice of 67oving


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but: so$eti$es we can get stuck:it is because we forgot to du$p out the rubbish in our

$inds first before we atte$pted the pure practice of this 7oving


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years younger because often ti$es: a great weight that has been lifted off our heart and

$ind+ .his is another fine tool to keep around in 7ife8s 7ittle .oolbo9+

So$e people have the idea that this $editation is a co$pletely different kind of

$editation fro$ the 7oving


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/hen you practice: sit for a $ini$u$ of (% $inutes each ti$e+ Sit longer if

things are going s$oothly and you have the ti$e+ /hatever ti$e you decide to break

your sitting: stand up slowly+ ,eep your observationforgiveness $editationgoing as

you stand up+ Stretch slowly if desired+

2/: you are going to take a walk+ 4f you are going to continue sitting again: or

you are going to return to a task in daily life: before you do: take a stroll: at a nor$al

pace to keep your blood flowing nicely+ Please keep your forgiveness $editation going

while youwalk for about *& $inutes $ini$u$ in so$e fresh air+ & $inutes is a good

$a9i$u$ ti$e for walking+ 4f you are working in a restricted space setting: find a space

that is level and at least (% feet long in length+ /alk back and forth: and $entally: keep

your $editation going+ ,eep s$iling!

.he idea of sitting and walking is to create a continuous flow of $editation

without stopping+ .his proves you can keep the $editation with you all the ti$e in life+

/hile walking at this nor$al pace: continue doing the forgiveness$editation with your

eyes looking down towards the ground about or Ifeet in front of you+ Do not look

around+ ,eep on gently forgiving+ ,eep s$iling all the ti$e+

/hile you are sitting: do not $ove at all+ Don8t wiggle your toes: don8t scratch+ 4f

your body needs to cough or snee;e: do not hold this inE 5ust snee;e or cough! ,eep

so$e tissues close by for any tears that $ight arise+ 4f tears do fall: let the$ co$e+

.hat is what you have holes in your eyelids for+ JgrinK So let the tears co$e out+ .his

releases pressure+ onsider this the cleansing ti$e before you take up any other

pri$ary $editations+


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/hile practicing 1orgiveness $editation: please use 27F this $editation and

put all other $editationinstructions aside until you have co$pleted this work+ .his 5ust

$eans that we don8t want to confuse $ind: so: don8t $i9 up the recipe! .hat8s all the

infor$ation you need for beginning this practice+

HAP.=0 ./2

.he way you start practicing forgiveness $editation is by forgiving yourself+

.here are different kinds of state$ents thatyou can use for this to help bring up any old

grudges and hard


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attach$ents+Stay with your state$ent and repeat: "I forgive myself for not

understanding#+ .hen your $ind $ight say:""#! I dont need to do this anymore.

his meditation doesnt $or%. =very thought that pulls you away fro$ forgiving

yourself for not understanding is an attach$ent and has to be let go of and rela9+ .his

is where you use the 08s you learned with your basic $editation practice+ .he 08s are

&ecogni'e( &elease ( &ela) ( &e*+mile &eturn &epeat..hat is the entire cycle+

Fou 0=2G4L= that $ind is distracted+

Fou &--"+-the distraction by not keeping your attention on it+ Fou &-"/

the tightness in your head and heart and you +MI-E then you softly co$e back to the

state$ent and you stay with the state$ent for as long as you can+

4t doesn8t $atter how $any ti$es your $ind gets distracted+ 2ne thing that $any people

get caught with is getting wrapped up in the story about things and this can cause lots of

pain and suffering along with so$e frustration+ .he 08s will help you to see how strong

the attach$ent is and it shows the way to overco$e the suffering+ 0ecogni;e this+ 7et it

be+ 0ela9+ S$ile+ o$e back and stay with the forgiveness for as long as you can+


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HAP.=0 .H0==

2ne $istake that an awful lot of people $ake is they say: $ell, meditation is

0ust for sitting. he rest of the time I dont have anything else to do, so, I can let

mind act li%e it al$ays does. .hisis a $istake+ /e need to consider the idea that

Meditation is life and 7ife is $editation+ Fou want to reali;e that you have attach$ents

in your dailylife and 5ust because you are not sitting doesn8t $ean those attach$ents

aren8t there+.he whole point in doing the $editation is for personality develop$ent+ 4t8s

for letting go of old habitual suffering bhavaN: and in place of this: developing a $ind

that has e3uani$ity in it+

.he $ore resistance your $ind has in doing this: the $ore you need to do it:

because the resistance is your $ind showing you where your attach$ent isand: thatis

the cause of suffering+ .his $editation works better than anything that 4 know of for

letting go of attach$ents: letting go and rela9ing of old hard


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raving always $anifests as a tension or tightness in both $ind and body+

raving is the "4# like it: "4# don8t like it $ind < which arises in everyone8s $ind'body

process+ Attach$ent is another word for craving and is the start of all suffering+ /hen

we see that everything that arises is part of an i$personal process: then: we begin to

understand what it is like to see things with a clear observant $ind+

So$ebody $ight say so$ething very innocently and you hear it through your

attach$ent and it8s negative+ .his is why we have to learn how to beco$e aware of

what is happening all the ti$e in our daily lives+

/hen you get done sitting in your $editation for (% $inutes: & $inutes: or for

an hour and you start walking around: what does your $ind doC 4t takes off 5ust like it

always does+ 4t thinks about this+ 4t thinks about that+ .hese are .his is5ust non


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Because of this: you have to 0=2G4L= that you are doing this to yourself and

let go of those thoughts+ .hat8s 5ust nonsense stuff anyway+ 4t doesn8t have anything to

do with what you are doing and where you are right now+ 2nce you know this: you

forgive yourself for not understandingE for causing yourself painE for causing other

people pain+ F2 0=A77F 120G4=+

.ake a look at when you are walking fro$ here to there+ /hat are you doing with

your $indC #o #um. hin%ing aout this, and, I gotta do that, and, I have to go

tal% to that person, and, I have to do this. All of that8s non


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HAP.=0 120

4ncluding the e9ercise of forgiveness in your daily activity is by far the $ost

i$portant part of this $editation+ Fou forgive yourself continually: for not understanding:

for getting caught up in this or that: for taking things personally+ How $any ti$es have

you found yourself doing thisC #ey! I dont li%e the $ay you said that. Ask

yourself+ /H2 doesn8t like whatC Well, you said something that $as hurtful..o

/H2MC

Fou need to stop and reali;e that you8re taking all this stuff personally and it8s not

personal+ 4t8s 5ust stuff that happens+ 1orgive it! 1orgive it even when you8re walking

along a road and you happen to kick a rock and it hurts+ 1orgive the pain for being

there! Four 5ob is to keep your $ind forgiving all the ti$e+ .hat8s what Mindfulness of

1orgiveness Meditation practice is all about+ .he practice is not 5ust about when you

are sitting+ .his is a life practice+ .his is an all


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HAP.=0 14=

/henever you personally continue to think about this and that: to 5udge this and

conde$n that: you are constantly causing yourself suffering+ Fou don8t need to do that+

Fou want to argue with other people about your attach$entsC /hat8s the pointC /hen

you really start practicing forgiveness for yourself: or forgiveness for another person:

your $ind starts to get into balance and your sense of hu$or begins to change+ Four

$ind develops balance+ .his is e3uani$ity+ .hen you don8t take thoughts: and feelings

and sensations and all this other stuff personally+

/hen you practice in this way: you are seeing life for what it is and allowing it to

be there+ 4t8s not worth going over it in your $ind: and over it: and over it: and over it+

4t8s not worth it+ 4t8s a waste of ti$e+ 4t8s a waste of effort+ =very ti$e you have a repeat

thought: you are attached+ Fou8re identifying with that thought and you8re taking it

personally and that is again the cause of suffering + /hat you are seeing here is the

Second oble .ruth+ Fou are witnessing how raving: taking it personally is the cause

of suffering+ And you can8t bla$e anybody else for it+ 4t8s yours+ Fou are doing it all to

yourself+ W-, they said this!

So whatC


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2thers $ay have their opinion+ .hat doesn8t $ean 648 have to listen to the$+ 4

don8t have to take it in personally and analy;e whether it8s correct or not: because it

doesn8t $atter+ .he $ore you forgive in your daily life and daily activities: the easier it is

to forgive the big things that happened in the past+

HAP.=0 S4Q

/hen you8re doing the 1orgiveness Meditation while you8re sitting: you8re staying

with one of the suggested state$ents+ Fou stay with that one state$ent until you

internally feel: "2-+, I really do forgive myself for not understanding. 4t8s i$portant

to work this through+

.o really forgive can take a while+ 4t8s not 5ust so$e 3uick fi9 to do in one sitting

and then you co$e in and say : 34, no$ Im done!, or you say: Ive already done

that+ Doing that is not where you8re going to get real change+ ope+ Fou still have

your attach$ents there+ Fou still have to continually forgive yourself for not

understanding: forgive yourself for $aking a $istake+ .hat is what not understanding is

about+ Fou have to forgive yourself for 5udging: for conde$ning: for analy;ing: for

thinking: for getting angry+ 1orgive everything: all of the ti$e+


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/hen 4 started to do the forgiveness $editation: which: 4 did personally for $yself

for two years: because 4 wanted to $ake sure 4 really understood this $editation: 4 went

through $a5or changes+ .here were $a5or changesE $a5or personalitychanges+ 4f you

want that for yourself: you have to have that kind of patience+

.his idea of: Well, Ive already forgiven this person or that person: that

si$ply isn8t it+ A little later on you figure out that you8re talking about how F2 didn8t

like this or that fro$ the$! Ah! Guess whatC /ho hasn8t finished their forgiveness

$editationC 235haven8t forgiven yourself or that other person!

HAP.=0 S==

/hen you start to go deeper in your $editation: staying with the 1orgiveness:

and you do forgive yourself for $aking $istakes: there can co$e a ti$e when

so$ebody pops up into your $ind that you need to forgive+ /hen this happens: you

reali;e that you did not ask the$ to co$e up+ Fou do not stop and say: Well, I need

this person to come up. .hey ca$e up by the$selves+

As soon as that person co$es up: you start forgiving the$: for not

understanding+ 4t doesn8t $atter what they did in the past+ All of your thoughts: all of

your opinions of what they did in the past 5ust keep bringing up $ore suffering+


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.hese thoughts co$e up because of your attach$ent+ I didnt li%e that! I

didnt $ant that to happen! hey are a dirty no good so and so ecause they did

that to me. an you guess where the attach$ent isC Guess where the idea is that 4

can bla$e so$ebody else for $y sufferingC .he only person you can bla$e for your

suffering is yourself+ /hyC Because: 235 are the one that too% it personally.

Fou8re the one who had an opinion about it+ Fou8re the one that used your habitual

tendencies bhavaO over and over again to 5ustify the idea that Imright and youre

wrong+ .hat8s how we cause our own suffering+

.he forgiveness $editation helps you let go of that opinion: that idea: that

attach$ent: and feel so$e relief+ Because so$e past person did or said so$ething that

caused anger: resent$ent: 5ealousy: pain or whatever the catch of that ti$e was R it can

have a real tendency for your $ind to get caught up in thinking about that past event+

.his is called getting caught by the story+ Fou need to use the 08s and then go back to

your forgiveness state$ent+ 4t doesn8t $atter how $any ti$es the story arises: please

use the 08s and then forgive again+ .he story8s e$otion will fade away after you do

this enough+ .his is where patience is needed+

HAP.=0 =4GH.

/hen you see so$eone else co$e up in your $ind: so$ebody you really had a

rough ti$e with and you didn8t like itE so$eone you started hating for whatever reason:

you forgive the$+ /ith your $ind8s eye: you look the$ straight in their eye and you tell

the$ sincerely> I forgive you for not understanding the situation, I forgive you for

causing me pain, I forgive you completely.


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ow: keep that person in your heart and radiate loving


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4t8s really i$portant to reali;e that this is not an easy practice+ 4t8s hard to forgive

so$eone when they have really caused you har$+ .ake a wo$an that has been raped

or a $an who has been beaten and robbed+ 4t8s hard to forgive the person who raped

the$ or beat the$ because they have been violated+ But: holding onto their hatred of

that person is keeping the$ attached+ 4t doesn8t $atter what the action was+ 4t doesn8t

$atter what happened in the past+ /hat $atters is what you are doing with what you

have right now in your $ind+

.o co$pletely develop this practice to the highest level $eans that you keep

forgiving and you keep forgiving! /ith your $ind8s eye: you look the$ straight in the

eye and you say, I really do forgive you.And your $ind says: 63, I 836 And

you let that go: and 0: and co$e back+ Fou say: I really do forgive you..hen you

take that person and put the$ into your heart and radiate loving


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to go up and hug the person who did that to the$+ .hey would avoid the$ because

they know there is a possibility of personal har$+ But they don8t hate the$ any$ore+

.hat8s what the forgiveness is all about+ 4t8s about letting go+ Fou are letting go

of old dissatisfaction'dislikes+ Fou are developing a $ind that says: $ell thats o%.

2ou can e li%e that. .hat is not taking it personally+

HAP.=0 .=

.he biggest part of the Mindfulness of 1orgiveness Meditation is learning how to

let go of your personal opinions: ideas: concepts: stories+ Fou $ight stay with a person

for a long period of ti$e because of your opinions and your attach$ent tothis+


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=very ti$e you are doing any walking or sitting $editation: keep forgiving the$

over and over again+ Four $ind $ight get bored with that and say: 3#. I dont $ant

to do this anymore!

/ell that8s another kind of attach$ent: isn8t itC So: what do you do with thatC

Fou have to get through it by forgiving the boredo$ for being there+ .hat8s ok+ Four

$ind is tricky+ 4t8s going to try to distract you any way it can+ 4t8ll bring up any kind of

feelings and thoughts and ideas to distract you: because: it doesn8t like the idea of

giving up attach$ents+ Four $ind really feels co$fortable: holding onto attach$ents+

/e need to go easy on ourselves as we develop this practice+ After all: how

$any years did it take us to build up our habits bhavaOC 4t takes patience to $ove in

the opposite direction now and to change those unwholeso$e $ind


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don8t8 take recreational drugs or alcohol because these will weaken $ind and the

tendency to break the other precepts will co$e up!

.hese precepts are like an ulti$ate operational $anual for life+ 4f you keep the$

well: then you get the $ost out of your life: they $ake you and others around you

happy+ .he $ore you can continually follow the$: the better your fra$e of $ind will

beco$e+ Fou will $ore easily forgive that other person: your $ind will beco$e softer

towards that person: and you will feel $ore relief+

/hat happens is: after you practice this way for a while: then you go "h. I do, I

really do forgive you!and there8s no: energy behind it at all+ Its 0ust li%e, yeah,

this happened9 its in the past9 its no ig deal..his is what 1orgiveness is all

about+

HAP.=0 =7==

How can this practice affect the rest of your daily lifeC .his is a good 3uestion+

Fou8re $ore open: you8re $ore accepting+ Fou8re not 5udging+ Fou8re not conde$ning+

Fou8re not dis


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the$: you8re not taking the$ so seriously any$ore+ /hen you don8t take the$

seriously: they8re easier to let go of+

.hat8s what the Buddha was teaching us! He was teaching us how to have an

uplifted $ind all of the ti$eE how to be able to be light with your thoughts: with your

feelings: and your ideas: and your past actions+

Fes+ 4t8s true+ 2n so$e occasion you $ade a $istake+ /ellC 2k! /elco$e to

the hu$an race! 4 don8t know of anyone who hasn8t $ade a $istake and felt guilty

about it+ Sure they do+

And what is that guiltC on


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in the eye: and you stop verbali;ing and you hear the$ say back to you>I forgive you

too.

/ow! ow this is different: isn8t itC 4t8s kind of re$arkable+ Fou have this

feeling of being forgiven as well as you forgiving the$! Fou8ve forgiven yourself for

$aking $istakes: for not understanding+ Fou8ve forgiven that other person for $aking

$istakes: for not understanding: or causing pain: whatever you want using the

state$ent that really $akes it true for you+ And: now: you hear the$ say I forgive

you.

.here is a real sense of relief+ Wo$! /hat happens in your $ind now is that

-2F co$es up in your $ind+ Fou feel light+ Fou feel really happy+ Happier then you

ever felt before+ Fou didn8t reali;e you were carrying these big bundles of rocks on your

shoulders: holding you down: did youC And now: you have put the$ down+ /hen you

forgive: the heaviness of those hard feelings and "rocks# disappear+ Fou feel light+ "3h

M"6! his &-"2 is great stuff!

4t takes a lot of work: but: it8s worth it+ 4t8s not easy+ /hy isn8t it easyC Because

of the a$ount of attach$ent we have when we begin+ Fou keep doing the $editation

and when you get done with one person: you go back to yourself+ Fou repeat> "I

forgive myself for ma%ing mista%es. I forgive myself for not understanding. Fou

stay with yourself until so$ebody else co$es up into your $ind+ Fou keep on doing

that until your $ind says: 34. Ive done it. -verything is good. heres noody

else. -nough!

At this ti$e: you can switch back to your Mindfulness of 7oving


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Mindfulness of 1orgiveness Meditation is definitely part of 7oving


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Depending how attached you are to the idea that a person wronged you: or the

idea of how badly you screwed up: this leads you into "I can never forgive myself.

ntil you finally go through this process of forgiveness: you will not be free of this

burden+

Fou /477 know when you have gone entirely through the Mindfulness of

1orgiveness Meditation because then you will be free and you will see clearly this is

how 1orgiveness really works+ Are you doneC Fou don8t have to have anybody to tell

you that this worked+ Fou8ll know!

.he daily continuous work of this practice is $ost i$portant+ /hen you are

walking fro$ one place to another: 4 don8t care what you are doing+ Any kind of

distraction that co$es up: forgive it+ S$ile+ 4f a person co$es up to you and they start

talking and you don8t want to talk: 120G4= .H=M+ .hey don8t understand+ .hey don8t

understand what you are doing+ 4t8s ok that they don8t understand+ 4t8s ok that they

don8t know where you are or what you are doing+ .hey can 5udge you: they can

conde$n you: they can cause all kinds of distractions: and that8s fine+ .hey can do that+

B.: as for you: you can forgive the$ for it+

As you are forgiving the$: you are letting go of the attachment to the $ay I

thin% things are supposed to e. ot understanding can be a really big thing+

Because we don8t understand so $uchE we have our own opinions and ideas of the way

things are supposed to workE that can be a proble$+ /e get caught up by assu$ption+

.hat8s it: isn8t itC

/hat happens when things don8t $atch youridea of the way things are

supposed to workC /hat thenC Fou $ay find yourself fighting with 0=A74.Fwhich is


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the truth: the Dha$$a of the present $o$ent! Fou8re not accepting the reality that8s

right there in front of you+ Fou begin 5udging and conde$ning: and: $ost often: bla$ing

so$ebody else for: disturbing you+

/ell: 48$ sorry+ .hey8re not disturbing your practice+ #-2 "&- :"& 3F #-

:&"CIC-! .here8s no such a thing as so$ething else: or so$eone else: disturbing

MF P0A.4=+ 4t8s only $e fighting with what is real: the 0=A74.F: the Dha$$a of

the present $o$ent: not liking this or that: and ne9t: 4 a$ bla$ing so$ebody else 20

so$ething else for the cause of that+

HAP.=0 .H40.==

/hat about sounds disturbing us while we practiceC So$eti$es: in a retreat: if

you are concentrating too hard you can observe what can happen+ Fou could get S2

upset if there is even one s3ueak of a door: or so$eone is walking by too heavily near

you: or breathing too loudly+ Fou $ight 5u$p up thinking 3#! 2ou distured my

practice!

Do you begin to see how ridiculous this actually isC /hat is happening here is

that the present $o$ent produced a noiseE and there was noise: and then: $ind ca$e

up and said: I dont li%e this. hats not supposed to e there. I $ant to


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complain to someody, and ma%e them stop so M2 mind can e peaceful! /hat

is actually happening is concentration is out of balance with $indfulness+ oncentration

is too strong and $indfulness is too weak+ Hahaha! How cra;y is thatC

4f you can8t accept what8s happening in the present $o$ent: with a balanced

$ind: there will be suffering+ 2,! So! .here8s a noise+ heres someody tal%ing!

SoC 4t doesn8t $atter 5ust as long as you have mindfulness and e;uanimityin your

$ind+ /hen balance is in your $ind: if there is a noise: that8s 5ust fine+ AndC Fou can

do your forgiveness $editation!

/hile 4 was in Asia on a three $onth retreat+ .here was a water well pu$p that

was drilling for water right outside of the $editation hall+ .hree $onths of an old clanky

$otor running fro$ o8clock in the $orning until o8clock at night+ .his can happen:

you knowC 2ne continuous noise! 4t was reallyloud and reallyannoying: but: it was

5ust sound+ .hat8s all it was+ 4 reali;ed that it was not "M2# sound+ "6My# dislike of that

sound wasn8t going to change that sound+ "Mycritici;ing of the person that started the

$otor wasn8t going to $ake that sound any different+

Do you see where all the attach$ents are in this e9a$pleC .he e9ercise here is

accepting the fact that sound is here: and it8s ok for sound to be here+ 4t has to be ok:

because: that8s what8s in the present $o$ent+ .hat8s the truth Dha$$aO+ Accepting

the present $o$ent is accepting the Dha$$a 5ust as it is+

/henever there is a disturbance: forgive the disturbance continually in your

$ind+ 120G4=+ S$ile+ 1orgive yourself for not understanding+ .hat is how we work

with 1orgiveness in daily life+ 4 forgive $yself for wanting things to be $ore perfect than

they are+ 4 forgive $yself for $aking $istakes+ 4 forgive $yself for being angry: and:


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disliking this or that+ ow we see that the forgiveness is not 5ust one state$ent: it can

be $any+ /e take each of these state$ents into the practice and use the$ one by one+

HAP.=0 120.==

/hile you8re doing your sitting practice: once again: you 5ust want to take one

state$ent of forgiveness at a ti$e+ Stay with 5ust one+ 0e$e$ber that this is not a

mantra. Fou don8t surface say this and think about so$ething else either+ 4t has to be

sincere+ I really do forgive myself for ma%ing mista%es or for not understanding

or $hatever+ 4t8s i$portant to be sincere when you do this+

.he $ore you can continually forgive: with your daily activities: with your sitting:

with your walking $editation: whatever you happen to be doingE you need to reali'ethat

this is what $editation is really about+

Meditation is not about gaining so$e super


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he more you clear yourself: the $ore you clear your $ind of 5udg$ents:

opinions: concepts: ideas: and the $ore you accept what8s happening in the present

$o$ent, the more 0oyful life ecomes+ he easier life ecomes.

/hat8s that you are saying nowC Well, I have this hait of al$ays analy'ing

and thin%ing.2,: let it go+ 75 I have een doing this my $hole life.SoC Hey!

1orgive yourself for not understanding+ 1orgive yourself for analy;ing+

.here can be a strong attach$ent to wanting to analy;e+ .hat8s the /estern

disease+ I $ant to %no$ ho$ everything $or%s. Fou don8t learn how things work

by thinking about the$+ Fou let go and rela9 to see how things work when you forgive:

and: you let go and rela9 to develop space in your $ind to observe how they work+

.he truth is that: in $editation: thinking $ind: analy;ing $ind is incredibly slow+

.he aware $ind is incredibly fast+ 4t8s e9traordinary! Fou 5ust can8t get there with a lot

of words in the way+ Fou can8t have opinions in the way+ .hey will block you+ .hey will

stop you fro$ seeing the way things truly are+


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HAP.=0 141.==

Four 1orgiveness Meditation is $ore than 5ust about old attach$ents like: Well,

$hen I $as five years old, ittle


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HAP.=0 S4Q.==

4n su$$ary: BDDH4SM is about reali;ing that you need to have a balanced and

$indful $ind: that doesn8t have high e$otions in it: that doesn8t8 have attach$ents in it:

so that you can see things clearly and discover real happiness and content$ent in daily

life+

BDDH4SM is about seeing the way things truly areE gaining knowledge by

seeing for yourself how you are the cause of your own pain+ 4t8s about taking personal

responsibility and doing the work needed to find this kind of $indfulness: balance and

understanding+

Mindfulness of 1orgiveness Meditation trains us to recogni;e clearly when

suffering arises 1irst oble .ruthOE to notice how we get personally involved with it and

$ake it bigger which causes $ore suffering in life Second oble .ruthOE and to escape

this dangerous trap by using the 08s and seeing how it disappears .hird oble .ruthOE

.his $editation opens the way for clear understanding and relief 1ourth oble .ruthO+


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.he end


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Please use this 1orgiveness Meditation often and train your $ind to be happy and you

will s$ile $ore in life: 4 know it+

4n closing: 4 always like to share $erit in this way+

+haring Merit

May suffering ones, e suffering free,

"nd the fear*struc%, fearless e.

May the grieving shed all grief,

"nd may all eings find relief.

May all eings share this merit

hat $e have thus ac;uired,

For the ac;uisition of all %inds of happiness.

May eings inhaiting space and earth,

8evas and 6agas of mighty po$er

share this merit of ours.

May they long protect

he 7uddhas 8ispensation

".he gift of Dha$$a is the highest and best of all gifts#


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Dha$$a Sukha Meditation enter< )* ounty 0oad )%: Annapolis: M2 ()% www+dha$$asukha+org =$ail> bhantevuTdha$$asukha+org or

sisterkhe$aTdha$$asukha+org

"::-68I/ >

" ;uic% rush*up summary on

+imple, -asy to 5nderstand Mindfulness

,..M.#.

Tranquil isdom Insight Meditation Training which is applied as the &asic

framewor" to all meditations for successful progress.

Meditation is "observing $ind8s attention as it $oves $o$ent


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for successful $editation to happen+ .ran3uil /isdo$ 4nsight Meditation @./4M helps

us to perfor$ defined Buddhist 0ight =ffort fluently within our practice+ .he "0s#

training is a reclai$ed ancient guidance syste$ that helps us to co$plete the steps

within this 0ight =ffort+ /e are perfecting an observation skill+ so that: one day: we cankeep doing this auto$atically+ Before we can begin this training cycle: the $editator

$ust activate M4D17=SS+ Fou $ust 0=M=MB=0 that the 5ob of $indfulness is to

use your observation power for this practice to begin+ Mindfulness is the fuel+ 4t8s like

gas for an engine+ /ithout Mindfulness: nothing happens! /ith persistence this

practice will relieve suffering of all kinds+ .o begin the cycle "s$oothly# you $ust start

the engine with lots of gas @$indfulness in the tank!

&-C3?6I@-> Mindfulness helps us tore$e$ber how to observe the $ove$ent of

$ind8s attention fro$ one thing to another+ .his observation notices any $ove$ent of

$ind8s attention away fro$ an ob5ect of $editation: such as the breath: sending out of

Metta or: even when your attention wanders fro$ a task in daily life+ Pleasant'painful

feeling can occur at any one of the si9 sense doors+ Any sight: sound: odor: taste: touch:

or thought can cause this pulling sensation to grow stronger if we personally get

interested in it+ 4f you watch closely you can notice a slightly tense sensation in the

head as $ind8s attention barely begins to $ove over to an arising pheno$ena+ /ith

careful non After releasing the feeling or sensation: and allowing it to be there without

trying to control it: there is a subtle: barely noticeable tension still in the $ind and body+

.his is why the Buddha added the e9tra step of tran3uili;ation E the 0=7AQ step+ .his 4S

a separate step fro$ the release step and $ust be perfor$ed+ .o drop deeper!

:-"+-, 836 +4I: #I+ +-:!

A $otor can8t run s$oothly without oil in the engine+ onsider this step to be the oil!


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/ithout perfor$ing the rela9 step every ti$e: the $editator will not e9perience a close Craving alwa$s first manifests as a tightness or tension in &oth one/s mind

and &od$.

Fou have only a $o$ent to see and e9perience the true nature and relief that co$es

fro$ the cessation of this tightness and suffering while perfor$ing the

0=7=AS='0=7AQ steps+ otice this relief+ Mindfulness now re$inds us toE

&-*+MI-> 4f you have listened to the $editation instructions at our website:

$$$.dhammasu%ha.orgA+tudyAmetta.htm you $ight re$e$ber hearing how s$iling

is an i$portant aspect for this $editation+ S$iling in your $ind: in your eyes: in your

heart: and on your lips helps $ind sharpen awareness: beco$e alert: agile: and $ore

observant+ Getting serious: tensing up or frowning causes $ind to beco$e heavy: dull:

and slow+ .hen: 4nsights beco$e difficult to see+ .his slows down understanding the

truth of H2/ things work+ So you 0eGently re


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Fou8ll get $ore efficient at whatever you do in life and: actually have $ore fun doing all

of the things that used to be drudgery+ Mindfulness supports the practice happeningall

the ti$e+ Fou will re$e$ber toE

&-:-"> 0=P=A. the cycle to relieve suffering whenever it is needed in life+

0epeating the "0s cycle# retrains $ind to end suffering as we * see and e9perience

for ourselves what suffering is @1irst oble .ruthE ) discover the cause of it @craving

and how it works @Second oble .ruthE ( e9perience the nature of the cessation of

suffering @.hird oble .ruth E and discover a way to e9pand this state of the

cessation of suffering wider into our daily life+ =ach ti$e we 0elease an arising feeling:

0ela9 and 0e


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About the Author

.he principle guiding .eacher is our Abbot

H+H+ Most enerable Bhante i$alara$si MahatheroE .rained through the Bur$ese


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.heravadan School and Mahasi Syste$ of training+ 1ounder> nited 4nternational

Buddha Dha$$a Society )%%(: High Abbot for Dha$$a Sukha Meditation enter'

Anathapindika8s Study Park o$ple9 )%%&

Documents

Dhammasukha Forgiveness Meditation Booklet 2013