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привет!

1.on a piece of paper, write about someone who has hurt you. Express all your feelings about this person ands what he or she did to you. write down any feeling that you still hold on to. when you're finished, fold the paper, and do the following meditation.
now, close your eyes. take three deep breaths. Visualize this person in a big bubble or balloon. you are safe because this person can no longer hurt or harm you. now see the bubble floating up into the sky, dancing its way to heaven. As it soars away you feel a sense of lightness, as all your hurt leaves with it. Finally, the bubble is out of sight, and you can open your eyes. Now take your folded piece of paper and flush it down the toilet. Know that feelings of anger and resentment are going down with it.
2. write down everything you've said or done to hurt another person. Express your feeling and your regret for having hurt this person. Fold your piece of paper, and do the following meditation.
Again, close your eyes. In the mind's eye, pick up an empty balloon and put the piece of paper inside. Blow up the balloon, tie off the end, and set if free. Watch as the balloon quickly soars away beyond the treetops. Now, picture the person you hurt received the balloon. she or he takes out the message inside and reads it. The person acknowledges your message and smiles. When you open your eyes, again take your piece of paper and flush it down the toilet. Know thet your message has been received by the other person.


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