Meditation,
Step 8.
I make a list of all those I have harmed and become willing to make amends to them all.
Step 8 is about becoming willing to do whatever it takes to make amends and involves the necessary mental and emotional preparation for the actions you will take in step 9.
The difficulty in step 8 is thinking about someone we don't want to approach and expecting the worst.
But dread is not a necessary component of this step and you can leave it out.
Drop dread as the saying goes.
This meditation can help prepare you to do just that.
Once you've worked through step 8,
The meditation for step 9 will take you further in the process.
Guide in meditation.
Make yourself comfortable and close your eyes.
Take a slow,
Deep breath and let go of any tension in your body as you feel yourself sinking into the surface you're resting on,
Becoming still,
More comfortable and relaxed.
Take another slow,
Deep breath and feel a sense of calm and peace begin to fill you as you relax further.
And take another slow,
Deep breath and let your thinking begin to wind down and smooth out as you become still,
Comfortable and relaxed.
Imagine you've been sleeping a deep,
Sound sleep for many hours and you're just beginning to stir awake.
And the first thing you notice is that you're waking up on a soft bed of pine needles on the ground surrounded by ancient fir trees.
It's just before dawn and the air is quite cool.
The light is dim and there's a foggy mist in the air.
You can smell the scent of pine and the damp coldness of the earth.
It's quiet and any sound is blanketed by the mist.
Everything is a palette of soft greens,
Browns and grays.
Standing up you begin to walk along a path through the trees and you can feel the spongy ground beneath your feet.
Perhaps you still feel a bit foggy from your sleep but soon you come to a little spring,
Look up your hands to get a drink and splash some of the cool,
Clear water on your face.
Now you're beginning to wake up a bit and see the trees and plants that surround you more clearly.
Nearby is a fallen log that would make a good place to sit and rest for a while.
So find a comfortable spot,
Have a seat and enjoy the peace and quiet air.
Run your hands along the surface of the bark and you might marvel at how beautifully nature has made this tree trunk.
Not long ago it was firmly rooted and tall,
Stretching upward to the sky to take in the sunlight.
Once a home for birds and other creatures,
Now it's a bench for a passerby.
And later it will become mulch and then soil for new growth.
Drop down from your thinking self into your feeling self and go deeply into your own heart.
Here in your heart you can set aside worries and concerns and focus on the essential qualities in life that are most important and most supportive to your well-being.
Things like love,
Honesty and compassion for yourself and others.
At your core in your heart these qualities are as natural to you as breathing.
Consider one of the people you need to make amends to.
Perhaps someone you already feel willing to approach.
For a moment put yourself in their position and tune into what it might feel like to experience the injury you caused them.
How do you think they felt and what was the effect on their life emotionally,
Physically,
Financially or otherwise?
As honestly as possible consider how would you have felt in their place.
Imagine yourself approaching that person to take amends.
Taking it on a moment to moment step by step basis.
Imagine yourself proceeding with total honesty and humility without excuses or blame.
And experience them responding either with neutrality or appreciation.
Take a few moments with this.
Consider someone else with whom you know you'll need to make amends.
Perhaps this time someone who may be more of a challenge for you.
Again put yourself in their position and tune into what it might feel like to experience the injury you caused them.
How do you think they felt and what was the effect on their life emotionally,
Physically,
Financially or otherwise?
As honestly as possible consider how would you have felt in their place.
Imagine yourself approaching that person to make amends.
Taking it on a moment to moment step by step basis.
Imagine yourself proceeding with total honesty and humility without excuses or blame.
And experience them responding either with neutrality or appreciation.
Take a few moments with this.
Then consider one other person with whom you know you'll need to make amends.
Again put yourself in their position and tune into what it might feel like to experience the injury you caused them.
How do you think they felt and what was the effect on their life emotionally,
Physically,
Financially or otherwise?
As honestly as possible consider how would you have felt in their place.
Imagine yourself approaching that person to make amends.
Taking it on a moment to moment step by step basis.
Imagine yourself proceeding with total honesty and humility without excuses or blame.
And experience them responding either with neutrality or appreciation.
Take a few moments with this.
As you continue to work with step 8 understand that your job at this point is to simply become as willing as possible to communicate clearly with each person on your list.
As you continue you'll come to realize that there is no need to dwell on trepidation or fear.
All you need to do is become willing to move forward moment by moment step by step.
The rest will unfold accordingly.
It's almost time to bring this inner journey to a close.
So gather together anything you have learned that you would like to bring with you.
Gradually bring your awareness back into your body and your physical surroundings.
Take a slow deep breath and on the exhalation begin to wiggle your fingertips.
Bringing new life and energy back into your body.
Take your time and when you're ready open your eyes and feel awake,
Alert and refreshed.
Take up your pen and paper and write about your experience now while it's still fresh in your mind.
Later on revisit this meditation and learn more.
