Close your eyes and focus within. See within your mind's eye the source of what you feel. Press your hands against your chest, and inhale slowly, focusing on the emotions that you hold inside. as you exhale, release all negativity, leave none of it to linger within.. speak, think, or feel the words "I forgive the world for all wrong that has been done against me, and i forgive myself for all wrong i have done against all." Continue to inhale and exhale slowly until you feel ready to open your eyes and live through the rest of your day.
Repeat as you feel desired to do so. This is only a meditation. No one is forced or obligated to use it.
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