Now we will begin practicing a guided forgiveness meditation.
Remember it is a practice.
It is best not to force yourself to forgive that which you do not feel ready or safe to forgive at this time.
Simply acknowledge whatever comes up for you with a non-judgmental attitude.
Let all emotions come and go.
You can always come back to your breath or to the feel of the body sitting as an anchor.
Go at your own pace.
Begin settling into a comfortable seated position.
Becoming aware of the fact that you are breathing.
Not manipulating the breath or controlling it but simply being aware of how it feels.
And now when you are ready,
Expanding your awareness beyond the breath to include the entire body.
Simply noticing sensations in the body internally or externally.
Bringing your attention now to the thoughts as they come and as they go.
Seeing each thought as it comes up in the mind as a thought,
As a passing event.
And when you are ready,
Bringing the awareness to the emotion that arises in the body.
Perhaps frustration,
Peacefulness,
Sadness,
Joy,
Or fear.
Now simply noticing how the body,
The mind,
And the heart are feeling in this moment.
Returning to the body's breathing.
Understanding where you feel the breath moving in and out of the body.
Letting the awareness ride the waves of the breath.
Now begin to take a journey of awareness throughout the body.
Inviting the possibility of letting go and relaxing even more.
Allowing attention to sweep through the body,
Letting go and letting be.
Allowing whatever is present to be just as it is.
Now bringing to mind someone whom you have harmed either intentionally or unintentionally.
Bringing to mind someone where it feels unresolved or burdensome for you.
Letting who comes to mind take a few moments to imagine this person,
Noticing the details of their appearance.
And when you are ready,
Gently say this person's name to yourself and ask for forgiveness.
Or how you have harmed this person intentionally or unintentionally.
Saying this person's name and then saying forgive me.
Forgive me.
Forgive me for any actions I did whether intentional or unintentional that have caused you harm.
Forgive me.
Continue with or without the name as speaking to this person directly.
Trusting yourself to ask for forgiveness in a way that feels right for you.
Take your time.
Repeat a few times at your own pace.
May I be forgiven.
What's most important are not the words but the felt sense as much as you can.
Seeing it come from your heart with the intention for healing.
Asking for and opening to receive forgiveness.
Taking a few moments to transition,
To let go of the images or the thoughts.
Noticing how you are feeling.
Bringing the awareness to the body.
To the breath.
Taking a few easy deep breaths in.
Now bringing to mind someone who has caused you harm,
Intentionally or unintentionally.
Noticing the details of this person's appearance.
Noticing what feelings arise for you as you bring this person to mind.
When you are ready,
Begin to offer that person forgiveness.
Saying to the person in your own mind using that person's name,
I forgive you.
I forgive you for the ways you have harmed me.
Intentionally or unintentionally.
I forgive you.
I forgive you.
Repeat at your own pace a few more times.
Notice before trusting yourself to forgive in a way that feels right for you.
Now letting go of the images or the thoughts.
Noticing how you are feeling.
Bringing the awareness back to the breath,
To the body.
Taking in a few easy deep breaths.
Now imagining yourself.
Noticing the details of your appearance.
Bringing to mind anyone or any situation for which you wish to forgive yourself for the ways you have harmed yourself.
When you are ready using your own name,
Say I forgive you.
I forgive you.
May I forgive myself again,
Trusting yourself to forgive in a way that feels right for you.
And when you are ready letting go of the images and the thoughts.
Noticing how you are feeling.
Bringing your awareness back to the body,
Back to your breath.
Taking in a few easy deep breaths.
Now taking in a few moments to offer gratitude to yourself for taking time for this meditation.
For taking care of your own heart,
For lightening the burdens,
The hurts you may have accumulated in this lifetime.
Remembering that this is a practice of letting go and moving in the direction of more peace,
Happiness and freedom.
Breathing in this stillness for as long as you'd like.
And when you are ready,
Gently open your eyes and slowly return to the present.
