The Two Arrows - A Guided Meditation on Suffering and Forgiveness
When something painful happens in the world, that's the first arrow shooting into you. Ruminating, doom-scrolling, and sustaining outrage are the second arrow — one we shoot into ourselves. It is important to abstain from shooting that second arrow into ourselves. We can acknowledge the wound without deepening it.
The Two Arrows Mantra
वेदना अनिवार्यम् अस्ति
दुःखं वैकल्पिकम् अस्ति
अहं दुःखस्य अपेक्षया शान्तिं चिनोमि
Vedana anivaryam asti
(Pain is inevitable)
Duhkham vaikalpikam asti
(Suffering is optional)
Aham duhkhasya apekshaya shantim chinomi
(I choose peace over suffering)
The Two Arrows Meditation
Find a comfortable position. Let your eyes close or soften your gaze.
Take three slow breaths, feeling your body settle into each exhale.
Bring to mind something in the world that has been weighing on you — a news story, an injustice, a fear.
Don't push it away. Just let it be present.
Aham duck’ha’seeya apek’shaya shantim chine-omi
Notice where you feel it in your body. Chest? Jaw? Stomach? Simply acknowledge: This matters to me. I am not indifferent.
Aham duck’ha’seeya apek’shaya shantim chine-omi
Now ask gently: Am I adding a second arrow right now? Is there rumination, catastrophizing, or sustained outrage layered on top of the original pain?
If so, place one hand on your chest and silently offer yourself this phrase:
May I hold what is hard without being defined by it.
Aham duck’ha’seeya apek’shaya shantim chine-omi
Now bring to mind someone whose opinions have been weighing heavy on you — someone whose views trouble you. Without excusing anything, try for just a moment to imagine the fear or suffering underneath their position. You don't have to agree. Just notice their humanity.
Offer them, briefly: May you be free from suffering too.
Placing your index finger to the middle of your thumb, placing your hands on your lap, offer these willing hands and this heart-light to them.
Aham duck’ha’seeya apek’shaya shantim chine-omi
Return to your breath. Feel your feet on the floor, your body in the chair. Remind yourself: I can care deeply and still come home to myself.
Aham duck’ha’seeya apek’shaya shantim chine-omi
When you're ready, open your eyes.
