Mindful Happiness

Anthony Quintiliani, Ph.D, LADC

  • Home
  • Dr. Anthony Quintiliani
    • About
  • Mindful Happiness
  • Mindful Expressions Meditation CD
  • Contact

December 9, 2015 By Admin

Forgiveness Meditation Adapted from Jack Kornfield’s Work

Forgiveness Meditation Practice – Mindful Happiness – Dr Anthony Quintiliani

  1. Sit comfortably in a meditation posture. Allow your breath to remain natural without any intentional modification.  Allow your body to relax, and allow your mind to be open to and to expect forgiveness.  Focus attention on your heart area deep within your soul, and allow yourself to feel the soothing rhythms of forgiveness bathe you in calmness. Now gently slow and deepen your breathing.  You are now ready for forgiveness work.
  2. From all the people I may have harmed or hurt in the past, whether knowingly or not, I ASK for their forgiveness. Please forgive me for whatever I did to cause your emotions to become unpleasant.  I can see your suffering face in my mind’s eye. I am so sorry! I am so sorry! I am so sorry!
  3. From my own deep higher self, I ASK for forgiveness.  For the many ways I have harmed or hurt myself, whether knowingly or not, I ASK for self-forgiveness now.  Causes and conditions allowed negative afflictions to harm me by my own emotional reactions. I can feel my face, heart, soul,  and mind-body experience my own painful emotions. For this I ASK forgiveness.  I forgive myself! I forgive myself! I forgive myself!
  4. From people who I know have harmed or hurt me, whether knowingly or not, I ASK myself to forgive them now. I may or may not be ready for complete forgiveness; I will go with what comes from inside myself.  Whatever level of forgiveness appears – or if only a slight intention to forgive – I am ready to act on it. If I am ready to forgive you, I can see your face in my mind’s eye; I realize you also suffered and harmed me in the process. I offer my deep intention to forgive you as a person.  I experience compassion for your suffering. If I am ready I say deep inside myself: I forgive you!  I forgive you! I forgive you!
  5. If you are having trouble moving yourself through this forgiveness meditation process, you may want to follow Windmind’s advice on how to forgive.  A) For the sake of self-care, give up your anger, resentment and hate. B) Use your supports and spiritual strengths to forgive the person if not their actions. C) Work very hard on letting go of the past – holding on to past pain and suffering simply makes it longer-lasting. D) Allow your intention and forgiving actions to liberate you from the chains of continued pain and suffering. Empower yourself to let go and feel true liberation from past causes and conditions – thoughts, words and actions – causing your pain and suffering.
  6. Now concentrate your meditative powers on liberation from your heart-held suffering and pain.  Forgiving yourself and others allows the letting go of your pain and suffering. NO need to hold on to past pain and suffering; the longer you hold on to it emotionally, the longer you suffer. Be with your deep true see; feel this in your mind-body-heart-soul – FORGIVE!!!!  BE the “forgiver.”

For more information on Jack Kornfield’s forgiveness practices refer to www.jackkornfield.com/meditations/forgivenessMeditation.php

By Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, VermontChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

CLICK HERE  or any image below to Order 

Mindful Happiness cover designs.indd

MindfulHappiness_Amazon           mindful-happiness_barnes_and_noble

Filed Under: Featured, Forgiveness, Jack Kornfield, Meditation, MIndfulness Activities, Practices Tagged With: ANTHONY QUINTILIANI, FORGIVENESS MEDITATION, JACK KORNFIELD, MEDITATION PRACTICE, MINDFUL HAPPINESS

Twitter

Mindful Happiness -Currently in Production

Mindful Happiness Posts

Quasi Self-Hypnotic Pain Relief To be successful in this intervention you will have to let go of ego-based defensiveness and remain quite focused for quite some time. These are not easy things to do. DO NOT do this intervention if you are feeling highly vulnerable at this time, or if you are not working with […]

Review:  Deepak Chopra’s Idea’s on ” The Future of God” Part 2 of 3 In part 2 of this 3-part series, I will discuss the role played by consciousness in various levels of spirituality.  In the beginning, there was the word.  The word is sometimes associated with pure consciousness, since without consciousness there cannot be […]

Mindfulness Based Contemplations Best to practice both of these contemplations using the lectio divina method, that is each time you contemplate the content of the two messages concentrate a bit more, go a bit deeper into your mind. Concentrate! Concentrate! Concentrate! Go deeper into your mind to discover your answers. Contemplation 1 – Who Am I? If I […]

A major part of suffering comes with the inability to shift unhelpful, negative focus on troubling thoughts and feelings.   This cognitive reality is common in all the major mental health problems people suffer from: anxiety, depression, trauma, substance abuse, and eating disorders. Due to the lack of “wise-mind” skills most people suffering from these […]

Subtle and Direct Experiences of Happiness Khenpo Sherab Zangpo’s 2017 publication The Path: A Guide to Happiness, Somerville, MA: Wisdom Publications has much to offer about how to become a happier person.  Read over the listing below and see what you may be missing. Try this mantra: “I am happy the way I am.” “I am happy […]

The “I AM THAT” Meditation Elena Brower’s new book, Practice You: A Journal (Sounds True, 2017) has many thoughtful suggestions on how to connect with the true inner self, and – more importantly – how to improve your self-views and the experience of your deep inner self. Below I have modified her presentation of the “I Am […]

-Steps to Mind Training Anthony R. Quintiliani, Ph.D., LADC To pacify your mind you need to train your mind. Mind training leads to liberation from brain-mind-heart-body automatic processes and reactions. A well-trained mind allows you to utilize executive functions (attention and concentration) to alter auto-reactions of the brain, body and heart. A trained mind liberates […]

Mindful Equanimity and Homeostasis Neuroscientist Antonio Demasio’s new book  The Strange Order of Things: Life, Feeling, and the Making of Culture. (2018) New York: Pantheon Books notes the very important role homeostasis plays in human life and well being. In some ways homeostasis is about the arising, falling, and balancing out of all things important to human […]

Human Needs and Spiritual Experience and the Need for Supportive Rituals From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont Recently the Human Givens Blog in the United Kingdom presented a post about human needs.  I will paraphrase their information as well as information from other sources for Mindful Happiness.  Having such […]

Happiness #5 – Last Post on Characteristics This will be my last post for a while on the important topic of happiness.  Here I will hit a few highlights about simple joy and lasting inner experiences of true happiness. Simple Joy – We experience simple joy in simple experiences, small sometimes subtle events in our […]

Advanced Meditations – Middle Way -Wisdom Path Between Extremes These meditation practices are advanced, and combine complex ideas from Nagarjuna (Indian Master), T’ong-Kha-Pa (Tibetan Master), and The 14th Dalai Lama (Tenzin Gyatso).  In keeping with the mixed secular nature of my meditation center, I have decided to present these complex ideas with several of my […]

Laughter to Support you in Suffering As we all know life is filled with joy, suffering, and neutrality or boredom. This is THE WAY IT IS! Or, as a very good old friend often reminded me: “It is what it is!”  In Buddhism we preach a middle way in various areas of practice; the same […]

Our Brains React to Worry According to research by The American Psychological Association in 2015, some of the core sources of severe stress reaction for Americans are: financial problems, job-related problems, family problems, and health problems.  Our lives are complete only with joy/happiness, suffering and boredom – sometimes referred to as pleasant, unpleasant and neutral […]

Meditation at the Deepest Levels In 2007 M. A. Singer’s The Untethered Soul: The Journey Beyond Yourself, opened up a whole new, deeper perspective on why consciousness or pure awareness is the root of self. Even in a Buddhist  “no-self” view, Singer’s inquiries leave us with a great deal to unravel.  Here are some reasons why […]

Advanced Buddhist Practices Abiding in Emptiness The various impediments (enemies) to abiding in emptiness are noted below. We have strong attachment to objects of mind and our sense door pleasures. We experience strong desire and cravings as our norms. We over-attach to forms of affection. We may become stuck in grief related to our experienced […]

Beyond MBSR – Quick Start Skills Self-calming for counselors and other helpers is one of the most important survival practices to master.  Self-calming consists a set of basic mindfulness skills, all of which must be practiced regularly to achieve desired emotion-regulation effects. The utility of these skills is well established in clinical research, and not […]

Interoceptive Practices for Generic  Tai Chi  & Chi Kung  Postures By Anthony R. Quintiliani, Ph.D. From The Eleanor R. Liebman Center  for  the  Study  of  Secular  Meditation  in  Monkton,  Vermont These practices will require either knowledge of Tai Chi/Chi Kung postures or following pictures of the same postures.  Be prepared before you begin to practice. […]

Happiness Path  – The 14th Dalai Lama His Holiness The 14th Dalai Lama has suggested, among many other important things, that humans may experience true inner happiness by regular practice on the path to enlightenment. In his 2012 book, From Here to Enlightenment, he noted that personal happiness may be attained via specific behaviors and ways of […]

Improving Your Self-Esteem – An Action Contemplation The UCLA Higher Education Research Institute’s surveys and V. Mamgain’s ideas about neoclassical economics of happiness help provide a means to deconstruct improved learning in higher education and also personal happiness in the process. According to the UCLA research surveys, higher education students want more spirituality and personal […]

Meditation Process in Chan Buddhism Chan Master Changlu’s The Deportmant for Sitting Meditation  (12th century China) is a clear and helpful set of instruction. 1) It begins with the making of a personal vow for great compassion, personal liberation, and samadhi – all for the purpose of delivering sentient beings from their suffering and to their […]

Mindful Categories

Mindful Happiness Pages

  • About
  • Contact
  • Dr. Anthony Quintiliani
  • Mindful Expressions Meditation CD
  • Mindful Happiness
  • Site Map

Copyright © 2023 · Mindful Happiness