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This is a simple yet profound Practice. If you have been
following and experimenting with our other Practices along
the way, you might notice that today's Practice has a very
similar structure to two other Practices. These three Practices
("Today ...",
"Today,
my anger is about ...", and "The
gift of forgiveness") follow a particular structure
for meaningful personal dialogue that I have uncovered over
the years. Little by little, absorb this structure into your
bones, and then start creating your own Practices, based on
different concerns!
This Practice follows the Seishindo principles of Absorption,
Utilization, and Balance.
- Absorb your upset feelings as you inhale, and feel what
is there for you.
- Utilize your upsetness to help generate forgiveness.
- Remain emotionally balanced as you feel a wider range
of your emotions.
Instead of so often feeling angry or resentful and limiting
what you are capable of feeling and appreciating, this Practice
invites you to use the energy that builds up due to your anger
or resentment, as the catalyst for generating forgiveness.
The more you are able to feel anger or resentment while not
fully giving into it and losing yourself, the more you will
be able to enter onto a path of forgiveness.
As always the key here is to take your time, speak slowly,
breathe deeply, and pause between sentences.
Keep each sentence short and concise. This is important.
Long sentences lead to sloppy thinking and getting lost.
You are to speak each sentence out loud if you are in a space
that allows for this.
It can often be helpful to repeat this process for several
rounds in one sitting, letting your words change as you go
along.
You might want to read through this Practice at least once,
before actually beginning.
Choices:
In general, you can:
Choose between using and working with the concept of "anger"
or "resentment" for each statement that you read
below.
Or, alternate between using "anger" for one statement,
and "resentment" for the next statement.
Or, use both terms at the same time, "My anger and resentment……"
It is totally up to you.
If your sense of anger or resentment is strong, you might
likely have to do this Practice a number of times before you
are able to fully agree with what you are saying. This is
often an important part of the process. If necessary, please
do give yourself the opportunity to speak the words while
still feeling a bit out of alignment with what you are saying.
This is part of opening up to the gift of forgiveness.
Today, I am feeling into my relationship with ... ... . (Name
a person or situation that is troublesome)
Pause, Breathe. Deeply, and Feel the Movement in your body
as you sit quietly
Today, I am feeling into my anger (resentment) in this regard.
Pause, Breathe. Deeply, and Feel the Movement in your body
as you sit quietly.
Today, in feeling my anger(resentment), I realize that I
am missing out on the opportunity to experience the blessing
of serenity.
Pause, Breathe. Deeply, and Look around at your surroundings
as you sit quietly
Today, I realize that beyond my anger(resentment), I would
also like to feel a sense of deep inner calm.
Pause, Breathe. Deeply, and Listen to your surroundings
as you sit quietly
Today, I realize that I can help improve my overall emotional
response to life, by giving myself the gift of forgiveness.
Pause, Breathe. Deeply, and Feel the Movement in your body
as you sit quietly
Today, I realize that I would like to exchange my anger(resentment)
for a sense of peace and calm.
Pause, Breathe. Deeply, and Look around at your surroundings
as you sit quietly
Today, I realize that feeling a sense of forgiveness, leads
to feeling calm, and at peace with myself.
Pause, Breathe. Deeply, and Listen to your surroundings
as you sit quietly
Today, I realize that I can breathe in anger(resentment),
and breathe out forgiveness and compassion.
Pause, Breathe. Deeply In AND Out, and Feel the Movement
in your body as you sit quietly
Today, I know that I can face my anger(resentment) again
tomorrow, with a sense of serenity.
Pause, Breathe. Deeply, and Feel the Movement in your body
as you sit quietly
Today, I can rest in the grace of the world and be free.
Pause, Breathe. Deeply, and Feel the Movement in your body
as you sit quietly
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