Forgiveness Meditations – Audio

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Here is a little guidance to freeing the heart by asking forgiveness of others, extending forgiveness to those who have hurt us, and forgiving ourselves. To be able to stay open and generous enough to challenge ourselves with practicing this difficult heart exercise, we shall begin with a short loving kindness meditation.

I had a lot of fun doing recording these 3 forgiveness meditations, intentionally bringing some light hearted humor to an otherwise heavy topic. I apologize if it seems a bit over the line. My intention was to bring a bit of a smile to the practice in order for the heart to open a bit more. 🙂

Excerpt from the audio: Practice saying this statement and check in with yourself to see if it’s true, or can become true, if you practiced: “Perhaps I did the best I could, given the circumstances I was in and given the tools and resources that were available to me at that time. Looking at it that way, I understand –even though I don’t agree with how I acted. I forgive myself for forgetting who I truly am.

I am letting that person and that time go. I forgive myself. I am now dedicated to learning how to stay in touch with my true nature as a loving person.”

My friend Fred Luskin wrote the bestselling book ‘Forgive For Good’ (you can buy it here on Amazon:

“Forgiving doesn’t mean forgetting, insists Fred Luskin in Forgive for Good: A Proven Prescription for Health and Happiness, nor does it mean condoning bad behavior. What it does mean is that you “take your hurt less personally, take responsibility for how you feel, and become a hero instead of a victim in the story you tell.” Luskin, a practicing psychologist and cofounder of the Stanford University Forgiveness Project, shows why forgiveness is important for mental and physical health, explains how to form a grievance and suggests practical steps for healing. He uses examples from his clinical practice including instances of broader cultural grievances like those between Protestants and Catholics in Northern Ireland in this solidly researched and convincing guide.” – Publishers Weekly

Author: Sean Fargo
About Sean Fargo At the peak of his career as Director of Asian Operations for AsiaEXP, Sean Fargo traded in his worldly aspirations to explore the inner life by ordaining as a Buddhist monk for two years in the Thai Theravada tradition. Since disrobing in 2010, he has supported thousands of meditation practitioners at Spirit Rock Meditation Center, facilitated mindfulness classes in San Quentin and Solano State Prisons, and has lead several workshops at Inward Bound Mindfulness Education teen retreats. A dedicated student of spirituality and mindfulness, he has studied with Jack Kornfield, Analayo Bhikkhu, Phillip Moffitt, and many other teachers in the US and Asia. His teaching path is guided by Guy Armstrong, Senior Teachers Council member for both Spirit Rock Meditation Center and Insight Meditation Society. Founder of, he offers secular mindfulness e-courses with certifications available for personal and professional skill sets. Enrolled in New Ventures West's Coaching Certification Program, Sean expects to certify as an Integral Life Coach in November 2014. He graduated with honors from University of California at Santa Barbara’s Global Studies Department in 2000. Sean offers private instruction to adults, teens, companies, and organizations. Contact Sean Fargo for more info.

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