This is a meditation on self-acceptance and forgiveness.
This meditation may bring up deep emotions.
If at any time you need to stop,
Do so or just focus on your breath to regulate your nervous system.
It might be something that you can return to at another time.
Let's re-establish self-trust and forgive ourselves for any shame that we may be carrying.
We have all been through a lot.
Let's embark on this exploration together.
Find a quiet and comfortable space,
A place where you will not be disturbed.
Throughout this meditation there will be silence.
Don't worry,
I'll keep time for you.
Just continue to breathe.
Let's begin.
Take a moment to settle in to a relaxed position either sitting or lying down.
Allow your eyes to gently close or if you prefer you can leave your eyes open and gently gaze at the ground or something in front of you.
Begin to bring your attention to your breath.
Inhale deeply through your nose and exhale slowly through your mouth.
With each breath,
Release any tension in your body.
Let's begin by bringing our awareness to the bottom of our feet as we notice the feeling of our feet resting against the floor.
Move to the calves,
Shins,
And ankle.
See what feelings arise.
Perhaps there's some ease or some jittery or anxious feeling in your legs.
Whatever is present,
Be with it.
Now move into the thighs and the knees,
Noticing any points of contact.
Notice the clothes on your body touching your legs.
Focus on your hips,
Your pelvis,
And your butt.
You can probably feel the point of contact where your body meets the chair or cushion and take in a moment to feel these sensations.
Now move to the stomach and the chest.
You may notice your breathing,
The rise and fall of your chest,
The expansion and contraction,
The natural movement of breathing.
Take notice of your hands and your fingers.
Are they cold?
Are they hot?
Move up to the neck and face.
Notice any tension.
Now bring awareness to the crown of your head and your mind's eye,
The point between your eyes.
Do you see a color?
What are you feeling?
Feel the weight of your body sinking into relaxation.
Now that we are present,
Let's release any outdated beliefs or promises we may have.
Visualize a gentle stream of light surrounding you.
In this space,
Bring to mind any outdated stories,
Promises,
Or limiting beliefs you may be holding on to about yourself.
Do you have any stories where you say,
I will always,
I will never?
Grant yourself permission to let go of what no longer serves you.
Release them.
As you exhale,
Send them into the stream of light to make room for self-love.
Continue to inhale self-love and exhale old narratives.
Feel the weight lift as these old narratives dissolve away.
Now let us focus on any walls we've built to protect ourselves.
These are barriers we might have created to shield us from hurt,
But these walls also block the flow of love.
Let go of any walls you've created.
Maybe even contemplate whether certain relationships or promises need to be released.
With each breath,
Visualize these walls crumbling away,
Leaving an open space for love to enter.
Consider the people in your life.
Are there relationships that no longer serve your growth and well-being?
Breathe in self-love and exhale any connection that may be blocking you.
In your mind,
Gently release any connections that hinder your journey of self-love and acceptance.
Allow ourselves the freedom to let go.
Forgiveness.
This part might be a very emotional experience.
If you become overwhelmed,
Just focus on your breath.
Count inhales and exhales.
As emotions come up in this part of the meditation,
Do your best to acknowledge them non-judgmentally.
Treat your emotions like clouds passing by.
Notice them,
But let them pass by.
Forgiveness is very hard,
But remember it is a gift to give yourself.
There are four steps to healing.
Naming the hurt,
Telling our story,
Granting forgiveness,
And renewing and releasing our relationships with ourselves.
These steps can be difficult,
So let's just name the hurt.
Trauma does not define us.
It is the meaning of what we make of the experience.
Delve deeper into the emotional aspect of your pain and witnessing the anguish you might be carrying.
Forgiveness is an act of self-love.
My mentor David G says,
When we forgive someone who has hurt us,
We are not condoning what happened.
We are freeing our own heart from the grips of it.
We are giving ourselves the ultimate gift by releasing ourselves from being tied to the pain.
Accept any emotions that may come up and breathe into them.
Now with all the work we've done,
Let's imagine a blank canvas before us,
Symbolizing a clean slate.
Let's ask ourselves this question,
Do I give myself the power for new beginnings?
With each breath,
See the canvas being filled with the colors of self-love and acceptance.
Envision a beautiful image that represents what you want going forward in these aspects of your life.
Now let's bring our attention back to the breath.
Inhale deeply and as you exhale,
Set an intention for self-acceptance and love.
What do you need in this moment to fully embrace and appreciate yourself?
Let it swirl throughout your body to your mind's eye and settle in your heart.
Let this intention resonate with you.
Take it with you throughout your day.
Let us gently bring our awareness back to the present moment.
Feel the ground beneath you and the air around you.
Take a moment of gratitude for this journey of self-discovery and self-love.
When you are ready,
Start by wiggling your fingers and your toes,
Bringing your awareness back to the room.
Open your eyes and carry this sense of renewal with you into the rest of the day.
Remember,
Self-acceptance and forgiveness are a continuous process.
And in the words of Desmond Tutu,
You may not have had a choice in being harmed,
But you can always choose to be healed.
Feel free to return to this meditation whenever you need a moment of reflection and renewal.
