Day 12: Forgiveness Meditation | 21-Day Meditation Challenge

Finding ways to heal relationships and the pain that can get in the way of them is central to our recovery. This is why we begin to meditate by acknowledging what has been done and the pain it has caused. Forgiveness meditation offers us a way forward where we don't get stuck in the story. We've all seen people get stuck in this story, and we can see it in ourselves, too, in an internal story that keeps coming back. In our blockage, there is a healing that needs to happen: forgiveness is the key

Transcript

Before working on day 12,

I was actually brainstorming about forgiveness.

And I don't know if it's because of the society we live in or how we were raised,

But it seems like we put a lot of pressure on our shoulders.

We always want to be better than someone.

We always want to prove ourselves to someone,

To our parents,

To our friends.

And we aim for perfection at all times,

Thinking that we must be perfect,

That we are not allowed to make mistakes.

And this is a concept that is actually slowing down so many people.

We are humans,

We are not perfect.

Nobody is perfect.

We all make mistakes.

We all do things in a way that someone is not going to agree with,

And that's okay.

When we make mistakes,

That's because we experience life and we learn from those mistakes and then we grow.

And if we have hurt someone with our thoughts or words,

We can always apologize if we can.

And if it's not possible,

Then it's the intention that counts.

This is where we acknowledge what we did or said and we forgive ourselves and we move on.

And we cannot spend all our life torturing ourselves for something that is in the past.

You live in the present,

So all your actions in the present are the ones that count.

And those actions,

They will shape your future.

And this is where we are now,

In the present moment.

So let's take a moment to connect with the now.

So allow yourself to get comfortable,

While your spine is straight,

Your back is nice and tall,

And you can rest your hands wherever it feels comfortable.

And close your eyes when you are ready.

Take a few deep breaths,

Focusing on the air coming in and out,

Allowing your body to relax,

Reducing the number of thoughts in your mind.

Your breath helps you calm your body,

Helps you reduce your stress,

And focusing on what's happening in this very moment.

For some of us it may be hard to forgive ourselves or others,

Even for things that happened years ago.

And I believe that we must learn to accept those things,

We must learn to forgive and to let go.

So what do you need to forgive yourself for?

Is there a situation where you said something or did something that you wish never happened,

Or you wish to forgive yourself?

It might be hard to face again the situation,

But you need to put it out there,

You need to face it,

And most of all you need to forgive yourself for what happened,

And only then you'll be able to move on.

You can also tell yourself that you have suffered enough from the situation,

And it will take a few minutes today to face that situation,

To forgive yourself,

And to promise yourself to never think about it ever again.

Remember that if it doesn't matter in five years,

Then there's no need to carry it with you.

Most regrets you have,

Most moments you ask forgiveness for,

They are only memories,

And memories they are related to your past.

So let this past go,

And forgive yourself for the mistakes that you did.

And finally enjoy the present,

You need to create better memories,

And to create better memories,

It's to act in the present moment.

So allow yourself to forgive yourself for what you did in the past.

Let's take a couple of deep breaths.

On the in-breath,

Imagine yourself breathing in forgiveness,

And on the out-breath,

You breathe out any negative emotions or feelings,

And you send that compassion.

If you want to go deeper into forgiveness,

You can repeat some affirmations or mantras,

And when repeating this mantra,

You need to resonate with it,

You need to put your best intentions,

And you need to believe in forgiveness.

So let's take a deep inhale,

And a slow exhale.

One more time,

Deep inhale,

And a slow exhale.

And now you can hear yourself,

If I have hurt someone with my thoughts or with words,

I forgive myself,

And may this person be well and forgiving.

If I have hurt someone with my thoughts or with words,

I forgive myself,

And may this person be well and forgiving.

I am doing my best every single day.

I forgive myself for my past,

And I now enjoy the present to the fullest.

And while we arrive at the end of this session,

Let's take another deep inhale for 1,

2,

3,

4 and 5,

And a slow exhale for 5,

4,

3,

2 and 1.

Inhale,

And exhale.

And you can now open your eyes.

Reviews

Thank you for your words. They were beautiful and needed to be heard by my heart. Your soft voice held a truth I needed to understand. Much gratitude...