NOTE: Do this exercise in the position you are most comfortable-standing, sitting or lying down.

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• Read over the short paragraph that you wrote describing the event you would like to address. You may add some notes that pop into your head at this time. 

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• Now relax in a comfortable position and close your eyes. To get into an appropriate state, take several slow complete breathes.

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• Inhale slowly through your nose filling your lower abdomen, then your chest and lastly your upper lungs. Exhale in the reverse. This will clear your mind and put you in a receptive state. Take your time. There is no rush.

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• When you feel calm and relaxed and have no distractions, visualize this particular event. Create a clear picture of what happened. This can be a static 'picture' or a 'movie'. Now disassociate - observe the event from a third party perspective. You are WATCHING YOURSELF and everyone else involved. 

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• Take the time to see the situation from EACH individual's perspective. Watch each person act out their roles and listen to the language they use to the best of your recollection.

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• Understand that each person, including your past self, is DOING THEIR BEST BASED ON THEIR AWARENESS at that time. 

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• Focus on each person in your visualization individually. Project love, understanding and forgiveness to each person. Don't rush! You may have to replay the scenario several times.

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• Communicate your love and acceptance of everyone involved and that you understand and accept why they acted as they did. 

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• Take time to comfort and love your younger self and explain that you are here for them, and they are loved and understood. Forgive yourself.

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• Once you feel a certain calmness (that you will become familiar with), you will know the meditation is complete.