Hello,
My name is Amita Goel and welcome back to today's guided meditation session on Loving-Kindness and Forgiveness Meditation.
Let's begin.
Sitting on a chair or cross-legged on the floor or lying down,
Whatever is most comfortable for you at this moment.
Being aware of the breath and sensations throughout the body.
Being fully present to the sensations of contact with the chair,
Floor or whatever is supporting your body.
Noticing the rhythmic movement of the breath coming and passing away.
And as you are sitting or lying down,
Allowing the region of the chest to become the primary focus of attention.
Noticing if the middle of the chest feels tight and contracted or if it feels warm,
Open and expansive.
There is no need to change anything.
If it's possible bringing and accepting open and accommodating awareness to whatever is present in the middle of the chest.
Being attentive as well to the underlying vastness inside you,
Present at all times in all of us.
Notice what is underneath,
Connecting to the center of your being and remembering the ways in which you have harmed yourself by judging yourself harshly and lacking kindness for yourself with the intention to forgive yourself.
Knowing that at this moment you can start afresh.
Knowing also that we don't forgive for the sake of others,
We forgive for our own sake.
So we can have more freedom and peace in our lives.
The term loving kindness encompasses the qualities of benevolence,
Patience,
Compassion,
Gentleness,
Forgiveness and unconditional love.
Seeing if you can connect with any of these qualities,
Even only some.
You may choose to continue paying attention to the breath or sounds and that is perfectly fine.
Also if any point you feel anxious,
Frightened or restless,
Note that at any point you can always go back to paying attention to the breath of sound.
And if you like connecting to the boundless source of peace,
Kindness and forgiveness already inside of you,
Seeing if you can allow yourself to be bathed in this positive and nourishing energy.
And if you like,
Use any phrases that you find appropriate to shower yourself with love and kindness.
As you do so,
Use the following sentences.
May I learn to forgive and accept myself?
May I be safe and protected from inner and outer harm?
May I be as healthy and strong as is possible for me?
May I learn to care for myself with joy and ease?
And having established this radiant center of love and kindness,
If you like,
You could think of someone who is dear to you,
Even if that person is no longer alive.
Or the person could be a parent,
A sister,
A brother,
A teacher or a friend.
And holding that person in your mind's eye and in your heart,
Wish that person happiness,
Asking that person for forgiveness for the suffering that you may have caused.
And if you like,
Say to that person,
I forgive myself and ask for your forgiveness.
And if you find that you are having a difficult time forgiving yourself,
Being with that part that is resisting forgiveness and extending love and compassion to your loved one and to yourself.
In your mind,
Repeat after me.
May you be happy.
May you be free of suffering.
May you be peaceful.
Now use any other wishes that you would like to give to this dear person in your life.
And return to your breath,
Allowing the breath to flow freely,
Nourishing yourself with the breath.
And when you're ready,
Bring into your mind's eye and your heart,
All the people that you love dearly and send them boundless loving kindness.
And now continue to experience loving kindness,
Bringing to your mind's eye and to your heart,
A neutral person,
A person you have no relationship with,
Someone you see sometimes maybe in the shop.
When you go for a walk,
You see him or her in the hallways.
And now send kind thoughts to that person.
And if you like saying to that person,
Repeat after me in your mind,
May you be happy.
May you be free from suffering.
May you be peaceful.
And if you like,
Ask for forgiveness for all those times when you were unkind to strangers or people you did not know very well.
And now think of all the strangers who have been extremely kind and helpful to you and send them boundless loving kindness.
And thinking now of someone who you have difficulties with,
Someone who has been or is right now challenging in your life.
Notice what arises by thinking by just thinking of that person.
The changes in your body,
Changes in your thoughts and notice any feelings and emotions that arise.
There is no need to force yourself to be kind and compassionate to that person because forgiveness is a process.
Be gentle and kind with yourself.
Only if you feel that you have resources to extend kindness to this person,
You may want to say this in your mind's thoughts.
May you be happy.
May you be free from all suffering.
May you be peaceful.
Now let go and come back to your breath.
Notice the rhythm of your breathing.
Take a deep inhale and a deep exhale.
And now see if it is possible to send this kindness and compassion to all beings in the entire world.
May all be happy.
May all be free from suffering.
May all be peaceful.
And going back to the breath for a few moments before we end this meditation,
Allowing the breath to replenish you and ground you in the present moment.
Take your time,
But whenever you are ready,
Come back to the room,
Come back to the awareness of the body.
Wiggle your fingers and toes.
Stretch your arms and legs.
And gradually open your eyes with a smile on your face.
Thank you for meditating with me today.
Namaste.
