It's when we're hurt the very most or have hurt others over and over so many times that we feel like just giving up,

that we're actually the most vulnerable.

And it's in those moments of feeling just completely broken

that this exercise will be most powerful. As you do this exercise in reflection, conflicted emotions may arise,

shame, anger, sense of betrayal, confusion, or doubt.

As you go through these reflections, try to allow these states to rise without judging

them or trying to stop them or change them, just recognize them as natural occurrences and then

gently return your attention to this loving is done in three parts asking forgiveness forgiving meditation.

This reflection is done in three parts,

asking forgiveness from those that you've harmed, offering forgiveness to those who

have harmed you and offering forgiveness to yourself. Sit comfortably, close your eyes, and allow your breath to become

natural and uncontrolled.

And as you continue to focus on just the natural rhythm of your breathing,

see if you can imagine that your breathing is going through your heart so that as you inhale it's passing through your heart and opening it and as you exhale again it's passing

through your heart and releasing and opening and softening that heart completely.

There are three parts in this guided meditation on learning loving kindness that have the power

to transform your life. Here's the first part. There are many ways in which you have hurt or

harmed others, betrayed or abandoned them.

And now in this moment I want you to remember these.

And let yourself remember and feel the sorrows that you are caring from betraying or harming others.

And really go there.

There are so many ways in this life that each of us has harmed others knowingly and unknowingly

...