Welcome to today's guided meditation,
Forgiveness.
Settle yourself into a comfortable yet upright seated position,
Keeping your back,
Neck,
And head straight.
Make sure to avoid any straining or pushing.
Extend your spine upward,
Slightly tuck in the chin,
Roll back your shoulders,
Expanding your heart center.
And when you are ready,
Close your eyes.
Now,
Let's take a couple of deep breaths in,
Breathing in deeply through the nose,
And then breathing out slowly through the mouth.
Taking a deep breath in,
Expanding the belly and the chest,
And then releasing the breath out slowly and gently.
And one last time,
Breathing in deeply,
And breathing out slowly,
With steady control,
Allowing all tension and discomfort to melt away.
You are here,
And you are present.
So just tune into the feeling of acknowledging your breath,
And acknowledging your presence here,
And just noticing how that feels.
And now,
Bring to mind something you'd like to be forgiven for.
Recall what you could see and hear at the time,
What may have been said,
Or what action was taken,
And notice how you feel.
Take a few moments to consider whether any action is required on your behalf to correct any wrongdoings.
It may be that you need to apologize,
Or put things right in some way.
Trusting yourself for forgiveness in a way that feels right for you,
Without getting lost in the content of the story,
Or whatever may have happened.
So take your time,
Repeating the following phrases in your mind,
While holding love and compassion in your heart.
I easily forgive myself.
I lovingly forgive myself.
I am free.
All is well in my heart now.
I allow myself to give and to receive love freely.
Now,
Bring to mind a person that you wish to let go of,
Or forgive.
They might be near to you,
Or far away,
Or it might be someone from your past.
For someone who has wronged you,
Forgiveness does not excuse their behaviors.
And just as the body needs time to heal from an illness,
The heart and soul also need time to heal from hurt,
Pain,
And anger.
It is a gradual process of growing and healing.
For now,
In this moment of time,
Let go of any hurt in your heart and make room to invite in a little piece of healing.
Offer this person forgiveness.
Simply sit in compassion and repeat the following phrases.
I easily forgive you.
I lovingly forgive you.
You are free.
All is well in my heart now.
I allow myself to give and to receive love freely.
And now,
Notice how you are feeling.
Bringing awareness back to the breath,
Back to the body.
Taking a few easy,
Deep breaths.
Offering yourself some gratitude for taking this time for yourself.
For taking care of you.
For lightening the burdens.
Breathing in stillness for as long as you wish.
And now,
Gently bring your awareness back to the flow of your breath.
Become aware of your body resting.
Bring your attention to your toes and give them a little wiggle.
Then to your fingers and give them a little wiggle.
Give your shoulders a gentle shrug.
And when you are ready,
Open your eyes.
Have a wonderful day.
