Now,
We'll begin practicing a guided forgiveness meditation.
Remember,
It's a practice.
It's 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 as much as you can.
Let whatever emotions arise come and go.
You can always come back to the breath or the feel of the body sitting as an anchor.
Go at your own pace.
Please do not listen to this meditation while driving.
Begin settling into a comfortable position,
Either sitting up with both feet flat on the floor or maybe lying down,
Either way with your body fully supported so you can relax completely.
Once you are comfortable,
Allow your eyes to gently close or if you prefer to keep your eyes open,
Lower and soften your gaze to bring your attention inward to your breath.
S settling in now,
Begin by taking a few slower and deeper breaths than you would normally take,
Breathing in slowly through your nose and blowing the air out slowly through your mouth.
With every inhalation,
Imagine breathing in calm,
Relaxing energy.
And with each out breath,
Imagine blowing out tension,
Breathing in calm relaxation,
Breathing out,
Letting go of stress.
Good.
Now letting go of controlling your breath,
Just allow yourself to trust in the abundant wisdom of your body to breathe just right.
Slowing down now and relaxing even more.
Taking a moment to scan your body from the bottom of your feet all the way to the top of your head.
Noticing any areas of tension lingering.
As you scan,
Breathe into any areas of tension.
Calm and relaxing energy and releasing the tension through each out breath.
At the same time,
Allowing any tension that remains to just be as it is.
Breathing in,
Breathing out,
Just as you are.
If at any time your mind starts to wander,
Refrain from judgment.
Just gently bring your attention back to your breath.
Focusing on the areas in your body that you feel the breath the most.
Perhaps tracking the breath as it enters and leaves the body during each breath cycle.
Breathing in,
Breathing out,
Calm and relaxed.
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.
Seeing who comes to mind.
Taking a few moments to visualize or imagine this person,
Noticing the details of their appearance.
And when you are ready,
Gently say this person's name to yourself and ask forgiveness.
Ask forgiveness for how you have harmed this person intentionally or unintentionally.
Seeing this person's name and then saying,
Forgive me,
Forgive me.
Forgive me for any actions I did,
Whether intentional or unintentional that caused you harm.
Continue with or without the name as if speaking to the person directly.
Testing yourself to ask for forgiveness in a way that feels right for you without getting lost in the content of the story or whatever may have happened.
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,
Letting it come from your heart with the intention for healing.
Looking for and opening to receiving forgiveness.
Taking a few moments to transition,
To let go of the images or thoughts.
Noticing how you are feeling now.
Bring awareness to the body and the breath.
Taking a few easy,
Deep breaths.
Now bringing to mind someone or something who has caused you harm intentionally or unintentionally.
This could be someone tied to a situation you may be holding resentment towards.
Noticing the details of the person's appearance.
Noticing what feelings arise for you as you bring the 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.
As before,
Trusting yourself to forgive in a way that feels right for you without getting lost in the content of the story or whatever may have happened.
Now letting go of the images or thoughts.
Noticing how you are feeling,
Bringing the awareness back to the breath and the body.
Taking a few easy,
Deep breaths.
Now imagining or visualizing yourself,
Noticing the details of your appearance.
Bringing to mind anyone or any situation for which you wish to forgive yourself for ways you have harmed yourself.
Include any description.
Include any decisions you beat yourself up over that did not turn out the way you wished.
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.
When you are ready,
Letting go of the images or thoughts,
Noticing how you are feeling,
Bringing your awareness back to the body and to the breath.
Taking a few easy,
Deep breaths.
Now taking a few more moments to offer gratitude to yourself for taking this time for yourself,
For taking care of your own heart,
For lightening the burdens,
The hurts you have accumulated in your life.
Remembering that this is a practice of letting go and moving in the direction of more peace,
Happiness and freedom.
Breathing in stillness for as long as you wish.
And when you are ready,
Gently open your eyes and slowly return to the present,
To this moment,
This place to resume your day.
