This is crucial. It is one of the most important things. It can change one’s life. To reduce hatred and other destructive emotions, you must develop their opposites – compassion and kindness. If you have strong compassion, strong respect for others, then forgiveness is much easier. Mainly for this reason: I do not want to harm another. Forgiveness allows you to be in touch with these positive emotions. This will help with spiritual development.
I use a meditation technique called giving and taking. I do a visualization; I send my positive emotions like happiness and affection to others. Then another visualization. Visualize receiving their sufferings, their negative emotions. I do this every day. I pay special attention to the Chinese – especially those doing terrible things to the Tibetans. So, as I meditate, I breathe in all their poisons – hatred, fear, cruelty. Then I breathe out. And I let all the good things come out, things like compassion, forgiveness. I take inside my body all these bad things. Then I replace poisons with fresh air. Giving and taking, I take care not to blame – I don’t blame the Chinese and I don’t blame myself. This meditation is very effective, useful to reduce hatred, useful to cultivate forgiveness.