Finding forgiveness in your relationship.
A guided meditation with Angelica Janic.
Welcome to this guided meditation on how to cope with struggles and conflicts in a relationship.
Whether you are experiencing tension with your partner or dealing with an ongoing conflict,
This meditation is designed to help you find peace and inner calm while working through difficult emotions.
To begin,
Find a quiet and comfortable place where you won't be disturbed for 15 to 20 minutes.
Ensure your cell phone is turned off.
If you're sitting,
Find a position where your back can be straight and your hands rest on your knees.
You may also decide to lie down if you've had a very long day.
Taking a few deep breaths and allow yourself to relax as the eyes slowly start to close.
Feel your body being supported by the earth beneath you.
Feeling length in through the back of the neck,
Softening through the jaw,
Your shoulders,
And releasing any tension in the hips.
As you continue to breathe deeply,
Bring your attention toward your heart.
Visualize a glowing light in the center of your chest and it expanding with each inhale and with each exhale releasing any negative emotions that you may be holding onto.
Allow yourself to feel any emotions that come up without judging or trying to change them.
Next,
Start to focus on the relationship that is causing you any type of suffering or pain.
Visualize the situation as clearly as possible but try not to get caught up in the negative emotions.
Instead,
Focus on the present moment,
Acknowledging the situation for what it was,
It being a part of the past.
Acknowledge any difficult feelings that may arise but remember to approach them with kindness and understanding.
Recognizing that conflicts are a natural part of any relationship and that they can be an opportunity for growth and healing.
Imagine yourself sitting across from your partner,
Surrounded by a white light of love and understanding.
Visualizing yourself and this individual communicating calmly,
Listening to each other with compassion and respect.
Where you're able to express your thoughts and feelings without judgment or blame,
Listening to your partner,
This individual,
With an open heart.
If this particular person is difficult to communicate with and you feel a struggle to visualize this,
Then imagine yourself surrounded by a circle of loving and supportive friends and family.
People who deeply care about your wellbeing and your future state.
As you continue to breathe deeply,
Allow yourself to feel their love and support.
Taking a deep breath in through the nose,
Fill your entire body with air.
Exhaling out of the mouth.
Visualizing yourself releasing any negative emotions associated with the situation.
Letting go of any anger,
Resentment,
And sadness.
Imagining that these emotions are leaving your body with each exhale.
Now focusing on forgiveness.
Forgiveness does not mean forgetting what happened.
But it does mean letting go of any emotions that are no longer serving you in order to move forward,
To grow,
And become a better version of yourself.
Strong and confident.
Soften your shoulders,
Breathing right in between the shoulders of the back body.
Now visualize yourself forgiving the other person and yourself for any mistakes that were made.
Know that you have the strength and resilience to overcome any struggle or conflict in your relationship.
You are capable of finding peace,
Forgiveness,
And understanding.
Taking a few deep breaths and imagine yourself with peace,
Acceptance,
And calm.
Reaching a new state of clarity and action,
Enabling you to move forward with greater energy,
Joy,
And a peace of mind.
For a couple of minutes,
Visualize yourself moving forward in a positive direction.
Free from the negative emotions that may have been holding you back.
I will bring you back when it's time.
When you wander too in-depth to situations that cause struggle,
Pain,
Or suffering,
Come back to counting your breath.
Come back to the present moment of what is real,
Not the narrative inside of our mind.
Inhale for 5,
4,
3,
2.
Hold for 3,
2.
Exhale for 5,
4,
3,
2.
Hold for 3,
2.
Inhale for 5,
4,
3,
2.
Hold for 3 seconds.
Exhale for 5,
4,
3,
2.
Hold for 3 seconds.
Continue a few more rounds,
Counting your breath.
You can always come back to this state of serenity to help you find peace and clarity as you move forward.
Be kind to yourself,
Taking things one day at a time.
You're welcome to stay here as long as you may need.
Bring movement into your fingertips and your toes.
Circling the ankles,
If you can,
And the wrists.
Perhaps finding a full body stretch as the arms reach above the head.
Gently begin to blink the eyes open,
Allowing the light to come back in.
Take this time to bow your head,
Acknowledge your presence,
Be grateful for taking the time to focus on your well-being.
Have you enjoyed this meditation?
Be sure to come back and share with your loved ones.
