Let's start this meditation by arriving in your comfortable meditative position.
Whatever that looks like for you.
Whether that is seated with the spine long,
Crown of the head reaching for the constellations.
Or whether that is laying down on the floor,
Your couch or your recliner.
Take a moment to settle into a position where the spine is unobstructed.
So you can take a nice,
Full,
Long,
Deep breath.
Close down the eyes or soften the gaze.
And let's begin to clear out your current energy with the breath.
Take a deep inhale through the nose.
Exhale,
Open mouth sigh.
Another inhale through the nose,
This time hold it at the top just for a sip.
And exhale,
Big release out the mouth.
One more inhale through the nose,
Little extra sip at the top.
And full exhale out,
Let it go.
Return to your natural rhythm of breath.
And just notice where the breath is circulating in your body right now.
Now bring your awareness to your breath.
Start to deepen your inhales till your belly rises up.
And deepen your exhale,
Let your belly fall.
We will now move on to a breathing technique,
Where you will inhale through your nose for a count of four.
Hold for a count of four.
Then exhale out your mouth for seven.
It's okay if you lose track of the count as long as your exhales are longer than your inhales.
Let's start.
Inhale for four,
Three,
Two,
One.
Hold it at the top for four,
Three,
Two,
One.
Exhale for seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Exhale for seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for four.
Hold for four.
Exhale for seven.
Inhale for four.
Hold for four.
Exhale for seven.
Inhale.
Hold.
Exhale.
Keep on following this breath pattern at your own pace,
Feeling more settled and at ease with each exhale.
Imagine as if you're releasing pressure from the valve with each long exhale.
Return to your natural easy breath and just notice how you feel as the oxygen swirls in your body.
Notice any internal shifts.
Begin to recall a time when you felt deeply loved and received someone's forgiveness.
Invite that feeling into your heart.
Feel that nurturing warmth filling up your heart space.
Now think of someone close to you,
Someone you wish to forgive.
It can be a parent,
Family member,
Close friend,
Or anyone else.
Allow the warmth in your heart to expand,
Radiating loving forgiveness towards this person.
Envelop them in unconditional forgiveness.
Now bring to mind someone neutral in your life,
A barista,
Delivery person,
Or neighbor.
Someone you encounter often but feel no strong connection with.
Extend that same feeling of forgiveness from your heart towards them.
Sharing the experience of being forgiven.
Then visualize someone who has been challenging lately.
This might be someone you've been resisting forgiving,
But deep down your soul knows you need to.
Start again with the warmth in your heart.
Remember what it was like to be forgiven and begin to send it to this person.
If it feels difficult,
That is totally okay.
Really try your best and notice if your heart feels safe enough today to forgive this person.
Share with them even the intention of your warmth,
Your love,
And your sincere forgiveness.
Finally,
Bring yourself into your mind's eye.
See yourself standing in front of a mirror.
Now direct loving forgiveness towards yourself.
Let your heart fill with your own loving energy as you unconditionally forgive yourself.
If this feels difficult,
Soften your heart even further.
Allow this warmth to envelop you like a cozy supportive hug.
Fully embrace your own forgiveness.
Wrapping yourself in the warmth of self-compassion and self-love.
Begin to deepen the breath,
Reawakening the body gently by breathing deep into the core.
Softly invite movement into the body,
Maybe wiggling the fingers and toes,
Rolling out the neck and head.
Whenever you are ready to close your meditation practice,
Bring both hands to your heart,
One stacked on top of another.
Take one nurturing inhale through the nose and expansive exhale out the mouth.
Gently open the eyes,
Coming back into your space.
Thank you for sharing your meditation practice with me.
