Pre-warm the heart to a comfortable temperature.
While you are doing so, assemble all forgiveness you can find within you and mix it in with gratitude and self-esteem to taste.
Massage this mixture with as much the love as you like for as long as you like, while holding positive thoughts, rolling them around in your feelings, your fears, your expectations, your grudges and any other human capacities that may come to mind.

Then remove any grudges or dark thoughts you find within you.
Be mindful that holding a grudge or being unforgiving, will block the chemistry needed for your recipe to heal.
Place your mixture in a warm place and let is rise for as long as it needs. The further your recipe expands, the more successful your healing.

Then place the mixture in your minds eye while folding both hands over your heart, cupped, your elbows pointing down with the arm and shoulder muscles relaxed.
Soften your facial features, relax the muscles around your jaw, place an inner smile in between your eyebrows and take a nice deep breath in, expanding your belly and chest, inhaling forgiveness, gratitude and self esteem and as you exhale imagine all things you do not want to be part of your life at this point in time, to leave you on the flow of exhalation.

Observe the flavors, scents and changes that come to mind. See where they lead you and most importantly take your time, remembering breath is an automatic response of the body, that does not need to be directed in any way, whether it concerns inhalation or exhalation or the times in between, for breath has four stages:

  • Inhalation (Puraka)
  • The pause between inhalation and exhalation.(Abhyantara Kumbhaka)
  • Exhalation (Rechaka)
  • The pause between exhalation and inhalation (Bahya Kumbhaka)

Then on your next inhalation, also keep in mind the people you want to share this with; the practice of sharing, with your loved ones, or people you know of who could need some extra support right now; including people that may have hurt you or you may have hurt, even when you thought it was for the better.

Sprinkle your mixture of gratitude, forgiveness and self esteem over your intentions,while inhaling. Observe a natural pause and on the flow of exhalation, let go of any grudge or discontent that may have peeked around the corner while you were mixing your loving thoughts.

Now…any time you feel fearful, angry at the world, at yourself, at someone who has hurt you or any other situation in your life you wish to heal, prepare this mixture and repeat the above steps.

With Love

Ingrid Schippers

This blog was recorded as weekly end-note of the Dutchbuzz edition of November 24, the radio program for internationals, every Tuesday on The Hague FM from 10 to 11 pm.
All programs are archived at

To read the Dutch translation scroll up and click ‘ne’ in the right upper corner.