Welcome,
Let this be your soft landing place today.
Take a moment to settle into your seat or lie down.
Close your eyes,
Drop your shoulders,
Unclench your jaw,
Let your belly loose.
Now,
Let's begin with a breath.
So inhale gently through your nose and sigh it out.
Again,
Breathe in and exhale with an audible ah.
Let that sound be the beginning of your release.
One more time,
Breathe in through the nose,
Be one more inhale and exhale fully.
Now let your breath return to a natural rhythm.
Nothing forced,
Just you breathing.
As you rest here,
I invite you to imagine yourself sitting across from you.
Not the version of you trying to be perfect,
The real one.
The one who's made mistakes,
Who forgot to call back,
Who skipped a workout,
Who said the wrong thing.
The one who tried and failed.
The one who hurt and was hurting.
The one who is still learning.
Take a deep breath in and as you exhale,
Simply whisper to yourself,
I forgive you.
Let's do that again,
Inhale through your nose,
Exhale,
I forgive you.
You might feel some resistance,
That's okay.
You might think,
But I should have known better.
You might feel like you don't deserve it.
But here's the truth.
You are worthy of forgiveness simply because you're human.
You are human.
So in this space,
Offer yourself these words.
I love you.
I'm sorry.
I forgive you.
Thank you.
Let them ripple through your whole being.
I love you.
I'm sorry.
I forgive you.
Thank you.
No need to force belief,
Just say them gently and let them land.
I love you.
I'm sorry.
I forgive you.
Thank you.
So now bring to mind something small,
Something tiny that you've judged yourself for.
A moment no one else even noticed.
Something you replay sometimes in your mind without even knowing it.
Maybe it was something you said to a friend in high school.
If you talked back to your parents.
If you let others treat you poorly.
Something small.
Now hold that version of you in your awareness.
The one who made that choice.
Now say in your mind or out loud,
I forgive you for that too.
I forgive you for that too.
Anything that comes to mind.
Breathe in.
Exhale it out.
Let that moment dissolve.
Let it go.
Just let it go.
And now for the bigger things.
The things you think are unforgivable.
The words you've spoken to yourself.
The silence you've carried.
The punishment you've handed yourself for years.
The insecurities.
The shame.
Feel into your chest.
And notice if there's any tension there.
Place a hand on your heart if it feels comforting.
Maybe one hand on your heart,
One hand on your stomach.
Breathe in through your nose.
One more inhale.
Exhale,
Sigh it out.
Say to yourself,
I forgive you.
I release you.
I set you free.
Let that freedom flow through your whole body.
From your heart,
To your breath,
To your limbs.
To the part of you that wants to try again.
Because that part of you is in there.
It's always in there.
Maybe you move around in whatever way feels good.
You're allowed to move on.
You're allowed to love yourself again.
You're allowed to be whole.
Even with your past.
I'm going to say that again.
You are allowed to be whole.
And try again.
Even with your past.
So breathe in.
Put a smile on your face.
And exhale.
One more time.
Breathe in through your nose.
Maybe one more inhale.
Exhale,
Sigh it out.
Now softly whisper to yourself,
I forgive everything.
I forgive even the small things.
I forgive the parts I forgot needed forgiving.
Let those words land.
Let them take root.
Feel the weight lift,
Even just a little.
Take one last deep,
Deep breath in.
One more inhale.
And exhale completely.
Rest here for a few more moments in silence.
Knowing the door to forgiveness is always open.
And today,
You walked through it.
When you're ready,
Wiggle your fingers.
Wiggle your toes.
Put a smile to your face.
Big stretch.
Roll your shoulders.
Roll your neck around.
Gently blink your eyes open.
If you haven't already.
And as you return to your day or your night,
Remember,
Forgiveness is not forgetting.
It's releasing the grip of guilt.
You are allowed to be free.
You are allowed to love yourself.
You are allowed to forgive everything.
And you can always begin again.
Keep being you.
Stay present.
And stay humble.
Thank you.
Thank you.
Thank you.
