Forgiveness Meditation

“Forgiveness Meditation” is a calming ambient track set to gentle background music, woven with soothing “OM” chanting. Designed to support quiet reflection and emotional release, it helps create a peaceful space for letting go, restoring balance, and inviting compassion.

Transcript

Welcome to forgiveness meditation Word resentment means to feel again We all deal with resentments Holding on to harms That has been caused to us in the past This is a painful experience When you hold on like this You feel the pain repeatedly Sometimes these resentments May feel like they offer security from future harm But it sets a motion of anger within us And we keep burning on the fire of our own anger By the process of forgiveness You can free up the space in the heart To allow flow of love And care to grow in your own life This practice of forgiveness Will help you let go of these painful experiences And create a space to process all the repressed emotions within Which brings tremendous amount of freedom in the body Heart,

Mind and your soul Forgiveness does not make other persons right But it sets you free from hurting yourself Which is more important to grow and heal your wounds Now try to visualize the person whom you wish to forgive in this meditation And notice the label the mind habitually gives them And feel the resentment you may experience toward this person Try to feel this resentment fully And allow it to pass through you Without trying to numb it and defer it Allow yourself to experience this resentment Which you have been trying to hide in yourself Now try to scan your body To find where in your body are you feeling these resentments These angry feelings or enviousness Are you feeling in your heart?

Are you feeling in your stomach?

Are you feeling in your head?

Just try to see and feel where in your body are you feeling these resentments toward this person As you are allowing yourself to feel these difficult emotions Try to inhale deep breath To comfort yourself like a baby Breathe in like a baby And breathe out like a baby Breathe in to fill your stomach And breathe out to empty your stomach When you are breathing in Visualize how fresh bright light is entering your body through your breath And releasing each and every tension you might have experienced in your body just now And when you are exhaling Visualize that you are releasing all your tension,

All your stress from your body Breathe in fresh light Exhale dark and tension energy Do it for couple of times Before you find yourself in a completely relaxed state Now again start seeing this person in the eyes of your mind Without any label or need to judge them Notice if you find this person attractive or repulsive What is their job?

What is their role?

Any judgment or opinion you may bring up in your mind Just try to sideline them for some time Do not try to force anything down or deny the experience or presence of these thoughts Our mind is designed to categorize and label things And we all judge other people Now begin to observe this person with a beginner's mind As if you have never seen this person before Start to seeing them as a living person Who are breathing and feeling and experiencing their own life Recognize that this person has friends,

A job,

He has a family Him or her has their own life story This person have people in his life whom he loves And many other people loves this person And they have their own personal connections Being able to understand that person's situation without carrying a revengeful mood is a sign of maturity Slowly bring awareness to this person's possible experiences Like you,

They have hopes,

Dreams,

Fears,

Sorrows,

Regrets,

Joy We don't need to know this person's whole story to be sure that they are subjected to pleasant and unpleasant emotional experiences I invite you to now slowly open up your heart to the space of compassion And willingness to forgive this person by realizing how helpless and painful story that person might have gone through Which forces them to act in a hurtful way Now,

Slowly we are moving toward becoming ready for our forgiving ritual It would be delightful to allow yourself the relaxation that's needed in order for you to change things in your life that you desire And complete relaxation is impossible when you hold grudges Sometimes it's hard to even imagine forgiving those who have hurt you But this is a necessary step in a progression of personal achievement and for your spiritual growth Let's begin by saying,

I am open to forgive and willing to take responsibility for my emotions Say to yourself,

I am open to forgive and I am willing to take responsibility for my own emotions So now,

Since you have opened up yourself to the space of forgiveness Let's do some relaxation technique that will open us into the state of forgiveness Again,

Start to notice how your body feels right now Notice any place that feels pleasant Any place that feel pleasant at this point of time It could be as small as a tip of your nose or much larger area Just feel this sensation of goodness and allow them to expand Allow for more pleasant feelings to enter into your body through the power of your own breath Breathe in easily and consciously Knowing that each inhale you oxygenate in your system and send goodness through your entire body Inhale goodness and exhale into an even more relaxed state Inhale forgiveness and exhale anger and resentment Inhale deeply the force of good and exhale into relaxation by letting go of any anger,

Any resentment and any negative feelings Now,

When I count from 5 to 1,

You are allowing yourself to drift into a complete relaxed state 5,

You are relaxed 4,

You are even more relaxed 3,

You are becoming comfortable 2,

1,

Completely relaxed Let's continue with this newly found relaxed state to a place of forgiveness This is a very very important opportunity It will aid you in the progression towards personal achievement in all aspects of your life Now visualize,

You are in a beautiful garden on a mild day with the fluffy clouds rolling by in the sky And the sun periodically warming your skin and nourishing the plants in this garden As you are admiring the beauty here,

The way the leaves of the vegetation are by the wind There are many colors of flowers throughout the garden and their fragrance is sweet and welcoming You are completely absorbed in appreciating the beauty of this garden Be in this garden for some time and look around,

What do you see?

Now you look down to see a small footpath through some flowering strips And it is an inviting and mysterious path So go down this way As you curve around the beauty of this garden,

You inhale the fresh oxygen that these plants produce You feel very pleasant and relaxed As you go in that mysterious path,

Around a corner a small bench made of wood comes into your view And now you are seeing a person you most need to forgive is sitting right there They have been waiting for you because this is a very important encounter Now you can sit down beside them because this place is a very safe place And there are some things that you need to say to this person with bravery,

Assertiveness and courageousness Look them directly into their eyes and say,

You have hurted me I have suffered for too long because of this burden I am carrying in the form of grudges towards you But now I have understood that it was my own past misdeed which forced you to act in a hurtful way So now I am fully accepting my responsibility And fully understand that you were not acting independently You was merely an instrument in the hands of nature to give back my own dues to me And teach me required lesson to grow in my own life I don't want to continue to suffer because of your ignorant act I know you were also going through pain in your life and you were trying to protect yourself by hurting me So I have decided to be compassionate to you and own myself And I am forgiving you now for my own good and to release negative emotional bond between both of us I forgive you,

I forgive you not to help you but to better myself I forgive you and you will not enter into my thoughts any longer I forgive you because forgiveness leads to openness in all aspects of my life I forgive you to grow in my own life Now you can notice the darkness that was once in their eyes begins to lighten And for a while they do not say a word Then the silence is broken They simply said to you,

Thank you for forgiving me And now I will leave you alone You will not be tormented by the thoughts of me anymore He or she gets up from this beautiful wooden bench and walk into the depth of a nearby wooden forest You are watching them as a figure grows smaller into the distance until you no longer see them Never once did they return and look back to your way Good,

Very good This was a very important meeting today in this beautiful garden And as you breathe in the fresh air,

You feel twice as light as you did before That's because a huge weight has been lifted now That the person you needed to forgive is no longer sitting with you within a secret garden in your own heart They have moved on from your heart and so have you from this relationship When you rise from your meditation at your own pace You will notice that you are eager and ready to make your life much better So congratulations in accomplishing a very important task of forgiving a person Congratulations and best of luck for your future