Release Shame, Guilt, & Anger...Facilitates Forgiveness

Meditation starts at 3:50; before that, I talk about the nature of forgiveness.

In this meditation, you will be gently guided into deep relaxation and to a safe and serene sanctuary, where you will be invited to release feelings of resentment, shame, guilt, and anger. You will be given the perfect conditions to forgive yourself. Then, you can extend that forgiveness to another person you might need to forgive or who wants your forgiveness.

It's about you freeing yourself from the heavy burden of these emotions, not about justifying or accepting toxic behavior.

Music from Epidemic Sound, various artists.

Transcript

Welcome!

This guided meditation session is for anyone having difficulties with emotions such as shame,

Guilt and anger.

Regardless of the severity of your experiences or the depth of your emotions,

This meditation is here to provide a safe space for you to process,

Release,

Forgive and begin your healing or deepen it if you're not new to this.

Before we start,

Let's spend a few moments contemplating the concept of forgiveness.

Forgiving yourself or someone who has deeply hurt you is not an easy task.

It's important to understand that a true forgiveness is an act of the heart,

Not the mind.

If we forgive only intellectually,

It might be because we feel pressured by societal expectations to present ourselves as forgiving,

Tolerant individuals.

However,

If forgiveness is forced and not genuinely felt,

It can lead to feelings of resentment and passive aggression,

Further deepening the trauma due to its discord between how we feel and what we say.

Real forgiveness emerges from a deep place,

From being connected to your core,

Your essence,

Your heart.

It comes from a broader perspective where we see that most people are doing their best with the tools they have,

With the current level of understanding and awareness.

If we were in their shoes,

Living their stories,

With their experiences and limitations,

We might act similarly.

This understanding doesn't justify or validate harmful actions,

But it does help us to see that hurtful actions often stem from a place of personal pain,

Fear,

Unhealed emotional trauma or ignorance.

In this view,

Those who have wronged us may also be victims of their circumstances,

Unconscious of their deeper motivations.

Forgiving them,

In essence,

Means that we refuse to let their actions continue to cause us pain.

Please note,

This understanding should not encourage anyone to stay in an abusive relationship.

If you're dealing with abuse,

Especially with a narcissist,

Focus first on your safety and well-being.

Seek help,

Establish boundaries and protect yourself.

The process of forgiveness can come later and should be internal.

Do not express it to the narcissist to prevent further manipulation and abuse.

With this understanding,

Let's begin our meditation.

Find a quiet,

Peaceful space where you won't be disturbed for a while.

Make yourself comfortable,

Either seated or lying down.

This time is a precious gift to yourself,

An opportunity to address,

Embrace and ultimately release feelings of shame,

Guilt and anger.

When you're ready,

Gently close your eyes.

Start with grounding yourself in your physical body.

Feel the points of contact between your body and the surface below you.

Notice the sensation of clothing against your skin,

The temperature of the air around you.

Allow yourself to settle deeper into your space,

Making any adjustments necessary to ensure your comfort.

Begin to draw your attention inward,

Turning the spotlight of your awareness towards your breath.

Take a deep breath in,

Feeling your lungs completely and then slowly exhale.

Each breath in is an opportunity to invite calm and peace.

Each exhale a chance to release tension and stress.

Let your breath anchor you in the present moment.

Continue with these slow,

Calming breaths,

Letting each one soothe you further.

Visualize your breath as a gentle breeze,

Reaching every corner of your body,

Soothing any tightness or discomfort it encounters.

With each exhale,

Picture tension and stress leaving your body,

Replaced by a sense of tranquility and relaxation.

With every breath,

Allow your mind to become more serene,

As if you are smoothing out the surface of a pond,

Leaving it perfectly calm and still.

If thoughts arise,

Acknowledge them and then gently bring your focus back to your breath.

Your breath is your safe harbour,

A constant you can return to whenever you feel adrift.

Now,

Once you feel your body relaxed and your mind peaceful,

Gently acknowledge the emotions you're feeling right now,

The guilt,

The shame,

The anger,

Whatever it is.

Realize that these emotions,

While uncomfortable,

Are natural and important to face and feel.

The more we try to run from them or suppress them,

The more persistent they get.

They're not bad,

They're not wrong,

They are simply feelings that come and go.

In this space of awareness,

Allow yourself to be with these emotions.

Offer them acceptance,

Not resistance.

Allow them to flow through you,

Noticing how you feel in your body,

What thoughts they bring up.

But don't linger with your thoughts.

If you feel your mind wanting to get into a story,

A narrative about what happened,

Why you're feeling the way you are,

Who to blame etc,

Just simply don't follow along.

Direct your attention back to this present moment,

To your breath.

Recognize the transient nature of your emotions,

Knowing that,

Like all feelings,

They will pass.

Notice the sensations in your body shifting as you acknowledge the pain.

What might have started as maybe pressure over the chest or a tired belly could be transformed into tears or heat.

Notice these subtle shifts and changes in your body.

As you hold space for these emotions,

Visualize a serene sanctuary within your mind.

This could be a beautiful garden,

A tranquil beach,

A mountaintop overlooking a serene landscape,

Anywhere that brings you a sense of peace and calm.

This is your sacred space for healing,

A haven where you are entirely safe and at peace.

In this place of tranquility,

Imagine a mirror before you,

Reflecting your image.

Look into your eyes in the mirror and see the pain,

The guilt,

The shame,

The anger.

Understand that these emotions are not you,

But merely visitors passing through your experience.

Now reach out your arms towards reflection,

An act of acceptance and understanding.

This gesture symbolizes your readiness to embrace these emotions,

To offer them your love and forgiveness.

Hold this part of you close,

Whispering words of forgiveness and love.

I forgive you.

I release the guilt.

I release the shame.

I release the anger.

I'm sorry.

I love you.

Say these words gently,

Meaning each one.

Repeat after me again.

I forgive you.

I release the guilt.

I release the shame.

I release the anger.

I'm sorry.

I love you.

Feel the power of these words resonating within you,

Like a healing balm applied to a wound.

Allow the mirrored version of you to dissolve,

Transforming into a soft,

Radiant light.

This light represents your healed self,

Free from the shackles of shame,

Guilt and anger.

Take a few moments to bask in this light,

Allowing its warmth to fill you from head to toe.

Breathe in this light and let it permeate every cell of your body,

Healing,

Soothing and renewing you.

When you're ready,

Visualize another person in your sanctuary,

Someone you need to forgive or who needs your forgiveness.

Feel the emotions that arise and remember you're safe in this space.

Extend your arms towards this person,

Mirroring the act of forgiveness you bestowed upon yourself.

Hold them in your embrace,

Whispering words of forgiveness.

First listen and then repeat the words after me.

I forgive you.

I release the guilt.

I release the anger.

I release the hurt.

Let the essence of these words permeate the space between you and this person,

Creating a bridge of forgiveness and understanding.

See this person also transform into a soft,

Radiant light,

A symbol of their healed self.

Let their light merge with yours,

Representing an act of forgiveness and unity.

Take another deep,

Nourishing breath in and slowly breathe out.

Feel the weight that is lifted from your heart.

You have set yourself free from the heavy chains of guilt,

Shame and anger.

Spend a few more minutes in this space,

Bathing in the light of forgiveness.

Relish this sense of lightness,

Of freedom that comes from releasing long-held burdens.

When you feel ready,

Gently bring your awareness back to your physical surroundings.

Notice the surface underneath you,

The sounds in your environment,

The temperature of the air on your skin.

As you slowly open your eyes,

Bring this feeling of peace and freedom with you.

Remember,

Forgiveness is not static.

Don't beat yourself up if feelings of shame,

Guilt,

Resentment or anger come visiting again.

Now you know what you can do to release them and set yourself free from their burden.

From my heart to yours,

Thank you.

May all beings everywhere be happy,

Peaceful and free.