Finding a comfortable,
Wakeful,
Kind posture or position.
Closing the eyes if that's comfortable.
Beginning by taking a few deeper breaths.
Inhaling deeply through your nose,
Holding for a moment.
And then exhaling slowly through the mouth if possible.
Allowing the body to relax with each passing breath.
Beginning now to bring to mind a situation,
A person,
A being that you wish to heal,
Forgive.
It could be something recent,
Something present,
Something from the far past.
Holding this image,
This visualization gently in your mind as best you can.
Step one.
I'm sorry.
Silently saying to yourself,
I'm sorry.
Acknowledging any pain or hurt you may have caused or that was caused to you intentionally or unintentionally.
Sincerely from the heart repeating,
I'm sorry.
Witnessing and observing how the body resonates,
Pulsates,
Feels in the midst of your sorry.
On the next out breath,
Allowing the sorry to be.
Letting it go.
As we move into the second step.
Please forgive me.
Next saying,
Please forgive me.
Asking for forgiveness from the person,
The being,
The situation you are focusing on.
Allowing yourself to feel the release of any guilt,
Resentment.
Repeating,
Please forgive me.
It's genuine intention.
Breathing with the forgiveness.
Being with it.
On the next out breath,
Letting this be.
Letting it go.
As we shift towards the third step.
Thank you.
Now saying,
Now embodying thank you.
Expressing gratitude for the opportunity to heal.
For the lessons learned.
For the growth.
Feeling the gratitude in your heart,
In your breath,
In your body as you repeat.
Thank you.
With the next out breath,
Letting the thank you be.
Letting it go.
As we move into the fourth step.
I love you.
Finally saying I love you.
Sending love to this being,
The situation you are focusing on.
Feeling the warmth and compassion in your heart,
In your body,
In your being as you repeat.
I love you.
As you exhale,
Letting that be,
Letting that go.
Giving yourself the next minute or so to repeat.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
Perhaps focusing less on the words and more on the feeling or even the intention.
I'm sorry.
Please forgive me.
Thank you.
I love you.
Shifting your focus to the breathing.
Taking a few more deep breaths in.
Inhaling deeply through the nose.
Holding for a moment.
And exhaling slowly through the mouth if possible.
Being with any echoes,
Ripples or after effects of the practice.
And when you feel ready,
Gently opening your eyes if you have them closed.
Taking a moment to notice,
To feel,
And to take with you any lessons learned today into the next moments of your day.
Thank you.
