PART 1
Sit with spine straight in a chair or
cross-legged. Rest hands on the knees. Repeat in silence:
“I forgive everyone for everything they have ever done to harm me.”
Practice for 3 minutes.
To end, inhale and hold breath for a few seconds.
Exhale and relax.
By extending forgiveness to another, anger
and resentment are released.
PART 2
Remain in the same posture. Mentally repeat:
“I ask for and receive forgiveness for everything I have ever done to harm others.”
Practice for 3 minutes.
To end, inhale and hold breath for a few seconds.
Exhale and relax.
By asking for and receiving forgiveness, guilt
and shame are dissolved.
PART 3
Lie on your back. Mentally repeat:
“I
forgive myself; I dwell in love and light; I dwell in God.”
Practice for 5 minutes.
To end, inhale and hold breath for a few seconds. Exhale and relax.
The power of forgiveness transcends
time and space and allow is to move forward with ease and confidence. As we forgive ourselves, forgive
others and receive forgiveness, our hearts open to the light and love within.
Copyright: Kundalini Research Institute, Kundalini Yoga as taught by Yogi Bhajan®
From: "Meditations for Addictive Behavior, A System of Yogic Science with
Nutritional Formulas," Mukta Kaur Khalsa, Ph.D., distributed by Itasca Books, http://www.itascabooks.com/ 
