I'm here today to help you create some space within your heart to find some forgiveness,
Whether that is for yourself or for someone else.
So begin by finding a comfortable and quiet place to sit or lie down and close your eyes.
Take a deep breath in through your nose,
Allowing your lungs to fill completely and hold that breath for a moment and then exhale slowly through your mouth.
Repeat this breathing pattern a few times,
Letting go of any tension with each exhale.
And as you continue to breathe deeply and steadily,
We're going to set an intention for this meditation.
So repeating after me,
Either in your head or out loud,
I am here to forgive.
I am here to release.
I am here to heal.
And let this intention guide your practice today.
Imagine now a peaceful place where you feel completely safe and comfortable.
It could be a serene beach or a lush forest or just any place that brings you a sense of calm.
Picture yourself sitting or standing in this place,
Feeling the tranquility surrounding you.
Place one hand on your chest and bring your awareness to your heart.
Feel its warmth.
And as you breathe in,
Imagine a soft glowing light filling your heart space.
And with each breath out,
Imagine a heaviness or any pain that you have being released.
Maybe this light has a color.
It could be a golden light.
As you inhale,
Imagine that golden light expanding from your heart space to fully envelop your entire body,
Pushing with it outward any of the heaviness or pain with your exhale.
And I want you now to think of a person or a situation that you're needing to forgive.
Maybe that someone has hurt you,
Or maybe it's yourself.
Visualize this person or situation.
And as you breathe in,
Imagine this light,
This glowing light,
Expanding from your heart towards them or towards the situation.
This light fully envelops this other person or situation now.
And I want you to say,
I forgive you.
I release you.
Allow yourself to feel compassion for this person or situation that you're forgiving.
And that holding onto anger or resentment only harms you.
So breathe in deeply,
Filling your heart with compassion now.
And breathe it out.
Let the compassion flow outward towards the situation or person.
You're both now completely enveloped in this beautiful glowing light of love and forgiveness and compassion.
And as you slowly begin to bring your awareness back to the present moment,
Take a few final deep breaths.
And when you feel ready,
Gently open your eyes.
Take a moment to sit in the stillness,
Feeling the lightness and peace within your heart.
And carry this sense of forgiveness and compassion with you throughout your day.
And if you need to,
You can always come back to this meditation at any time.
Namaste.
