Brain Balancing Forgiveness Meditation

A short seated meditation that pairs alternate nostril breathing with a simple forgiveness mantra. Vance guides you to breathe through one nostril at a time while silently repeating four phrases: I'm sorry, please forgive me, thank you, I love you. After a few guided rounds you continue on your own, then rest your hands on your heart and notice how you feel. It suits anyone who wants a few quiet minutes to practise forgiveness toward themselves and others.

Transcript

Hey, Let's meditate. Okay, You're gonna take a seat and get yourself relaxed. And then once you do and you find yourself in a genuinely comfortable position, I want you to settle in and either soften your gaze or just close your eyes. Just feel into the here and now. Just do the Ram Dass thing. Be here. And feel your breath. Try not to change it yet. We're gonna combine two of my favorite practices, Nadi Shodhana breathing, Brain balancing breath, And the Ho'oponono mantra, The mantra of forgiveness. So let's walk through the breath practice first. Take your index and middle finger of your right hand to your third eye. If that's uncomfortable, You can just bring into a fist and find the ring, Or sorry, The thumb and the pinky finger. Okay, From here, You're gonna plug your right nostril with your thumb Take a big exhale through the left nostril. Maybe I'll breathe in through the left. You'll plug the left with the ring finger and exhale out through the right. And stay and breathe in through the right nose. And then you'll repeat, Exhaling through the left and plugging the right. Let's do one more round before we add the mantra. Breathe in through the left. And switch and breathe out to the right. Stay breathing in through the right. Here we go, Switch. As you exhale, Think the words, I'm sorry. As you breathe in, Think the words, Please forgive me. Plug the left nostril, Switch, And exhale out of the right. Think the words, Thank you. Breathe in through the right. I love you. Again, Plug the right, Exhale left. I'm sorry. Until then, Please forgive me. Plug the left, Exhale right. Thank you. Breathe in through the right. I love you. More around with me and then I'll let you pick it on your own. I'm sorry. Please forgive me. Thank you. I love you. Four more rounds, All your own. After your last round, Release your hands, Bring them together on top of your heart. And then just resume normal breathing for three rounds. And just practice feeling, Not thinking, Presence. And then remember that the energy of love and forgiveness for yourself and for others lives in you. Thanks for listening. Thanks for paying attention. Thanks for spending a little time meditating with me. I love you.