Recognize and Forgive-Let Go into a Wholesome State

Recognize

See and feel the ill will you harbor and hold onto causing you and others suffering.

(repeat these phrases to yourself in meditation)

Forgive / Let Go

Like me, all being want to be happy and do what they do to this end.

Like me, all beings want to avoid pain and do what they do to that end.

Like me, all beings have thoughts and actions that are subject to the three 

poisons of greed, hatred and delusion.

Letting go into a Wholesome States of Compassion, Loving Kindness,  Empathetic Joy, Equanimity.

(repeat these phrases to yourself in meditation while bringing the wholesome states into your heart)

I bring compassion to my heart to heal this ill will.

Compassion coming from the heart that hears and sees the suffering of others. The heart of compassion cares for all who suffer without distinction or exception.

I bring loving kindness to my heart to heal this ill will.

Loving Kindness coming from the heart with generous friendliness, acceptance and inclusiveness.

I bring empathetic joy to my heart to heal this ill will.

Empathetic Joy coming from the heart, supporting the uplifted wholesome state of another., and resonating with the happiness wherever it arising.

I bring empathetic to my heart joy to heal this ill will.

Equanimity coming from a spacious heart. A heart like the sky, holding storms, rain, sunsets, moonrise, rainbows, lightning, hurricanes, soft white clouds, gray dark clouds and stars—holding all equally without be stained or disturbed.