Hello,
This is a relatively short meditation for heart-centred forgiveness.
So this is a mindfulness practice for forgiveness,
For really focusing on heart-centred forgiveness because forgiveness can be really difficult,
You know,
Especially when pain and resentment linger.
However,
Forgiveness is actually about freeing ourselves from the weight of anger,
More so than the other person.
So this particular meditation,
This mindfulness practice invites you to gently open your heart and create some space for compassion,
Healing and release.
Now you may need to do this several times.
If you've got a particular,
A particular resentment that you're struggling with,
If there's a particular person in your life that you're really struggling with,
Maybe even just take a little moment to offer a prayer of willingness at the beginning of this practice,
You know,
To,
If prayer is,
You know,
Something that you do.
If,
If it's not,
Maybe you could,
You know,
Just acknowledge the willingness that you obviously do want to find some forgiveness.
Otherwise you wouldn't be here doing this practice.
So with that,
Feel free to sit or lie down,
Just find a quiet space.
I'm all about autonomy in the fact that however you want to meditate,
However you want to do this practice works for me.
Maybe you're just listening to it while you're going about your day.
But if you can,
You know,
If you're in a position to do so,
Maybe you're going to close your eyes or just soften your gaze and invite you to take a deep breath.
As you exhale,
Just imagine tension melting away from your body.
Maybe doing that again,
Taking another really deep breath in.
Letting the exhale melt all tension away from the body.
And then just allow your breath to flow naturally.
Maybe notice how the breath feels as it enters your nose and fills your lungs.
Or alternatively,
If you're breathing through your mouth,
Notice how it feels as it enters the mouth and fills the lungs.
With each exhale,
Just notice,
Really notice the exhale.
Can you deepen that sense of releasing the tension?
Maybe you could imagine that you're breathing in calm,
Breathing out heaviness.
Maybe even saying calm on the breath in.
And saying heaviness on the breath out.
Just allowing yourself to gently settle here into this present moment.
Now I invite you to gently place one hand over your heart.
Feel its rhythm beneath your palm.
Maybe you can literally feel it,
Maybe you're just imagining feeling it.
Let's see if you can connect to your heartbeat,
Its rhythm beneath your palm.
Taking a moment here to acknowledge that your heart is actually the center of your emotions.
Acknowledging the heart as the center of your emotions.
Maybe you could imagine or visualize a warm light glowing there.
So if you're a visualizer,
Maybe you'll see the light.
If you're more of a sensory person,
Maybe you can imagine the warmth.
And this is going to represent compassion for yourself and others.
To let this light grow brighter and warmer and more comforting with each and every breath.
Now I invite you to bring to mind someone you feel hurt by,
Or maybe in today's practice you're focusing on forgiving yourself.
So just take a moment,
I imagine if you've chosen this meditation you've already had someone in mind.
And can you see them,
Or the situation before you,
Surrounded by this light,
This warmth of your heart.
And just give yourself permission here to notice any emotions that arise.
Maybe there's sadness,
Maybe there's resistance,
Or something else.
So just allow yourself to be with whatever is there for the next few moments,
Completely without judgment if you can.
And then take a moment to see if you can imagine this warm light starting to soften these emotions,
Giving the hurt space to exist without overwhelming you.
And either let these words wash over you and through you,
Or maybe you might choose to repeat them silently or out loud to yourself.
I release the grip of this pain on my heart.
I am willing to let go for my own peace and healing.
I choose forgiveness as an act of self-love.
Take a moment to allow the attention of forgiveness to guide you without forcing anything specific to happen,
Or forcing any specific emotions to arise.
And see if you can picture or feel the pain or anger as a heavy object in your hands.
Can you gently imagine them placing it into the light of your heart?
Watch,
Feel the light and the heat absorb it,
Transforming it into warmth and understanding.
Allow yourself to release the burden and step away,
And take a moment to notice any changes in your heart.
Feel lighter,
Warmer,
Brighter.
Just take a moment to notice how this feels having released it,
This resentment,
Into your heart.
Taking a moment here to thank yourself for this act of courage.
Taking a moment to remember as well that forgiveness is a process,
And each step brings you closer to peace.
So it may be that this needs repeating several times,
And maybe each time the resentment will just get a little less,
And then one day,
As if by magic,
It will completely evaporate.
So when you're ready,
Bring your awareness back to your breath,
Taking a really,
Really deep breath in,
And a lovely breath out.
We'll be doing that two more times,
Breathing in,
Breathing out,
Really allowing yourself to feel a sense of lightness,
Maybe even freedom,
Maybe courage,
And a feeling of being proud of yourself for showing up for doing this practice.
It may have been difficult,
It may have brought stuff up,
But you're here,
You're doing the do,
You're doing the work as they say,
And I wish you all the happiness and joy in the world.
Until next time,
I will see you again.
