Hello,
Thank you for joining me.
My name is Bri and I'm going to be taking you through a guided meditation.
We'll be focusing on forgiveness,
Noticing our emotions and letting go of any negative feelings that we're holding against ourselves and against others.
I invite you to find a comfortable seat.
You can sit up with your back tall or lie down if that's more comfortable for you.
Finding a space where you're limited to any distractions.
And once you get settled,
Begin to close your eyes.
Bringing your attention to how you feel right now in this moment.
Start to notice your breath.
Are your inhales and exhales short or long?
Is your heart beating quickly or slowly?
Begin to deepen your breath,
Breathing in through the nose,
Feeling up through the belly first,
Then up through the chest.
And then holding and slowly releasing out through the mouth as you feel the warm air coming out slowly and softly.
Continuing that breath in through the belly,
Through the chest,
Feeling all of the cool fresh oxygen and then slowly exhaling out through the mouth.
One more deep cleansing breath,
Feeling it all the way to the crown of the head and then exhaling slowly and softly,
Feeling your muscles relax,
Allowing your shoulders to fall down and back.
And continuing your breath now in through the nose and out through the nose.
Begin to picture something that comes to mind that you judge yourself for.
Now as you picture this,
Think about the feelings,
Notice those feelings that come that you carry with you for these judgments.
And to remember the ways that you've hurt others or hurt yourself out of confusion,
Fear,
Misunderstanding,
Whatever it may be.
Notice these emotions.
Notice where you feel that tension in your body,
Where you're holding on to this negative energy.
Now as you inhale through your nose,
Inhale in forgiveness,
Accepting all of the feelings and as you exhale,
Feel relief,
Freedom and strength,
Inhaling and accepting all feelings and forgiveness to yourself.
And as you exhale,
Feeling relief,
Freedom and strength,
Repeating in your head after me,
I forgive myself for making mistakes.
I forgive myself for causing these feelings to myself and to others.
I will not carry any of these negative feelings towards myself any longer.
As your thoughts come and go,
Welcome them without judgment,
Allowing these feelings and these emotions to flow through you and release out with your breath.
Your mind naturally holds on to these instances where we may feel mistreated by others.
We can limit this all by letting go,
Letting go of the tendency to feel resentment and judgment to these challenging relationships or situations.
Now think about the ways that you have been hurt by others.
Notice these feelings and these emotions.
Maybe it's anger,
Maybe it's sadness,
Maybe it's betrayal.
And take this moment to realize that having these feelings is normal.
Having these feelings does not mean they are stuck with you forever.
And to the extent that you are ready,
You can work towards forgiveness to these relationships,
To these situations that have harmed you.
We have all been hurt and betrayed by others.
The people who have hurt us have been hurt as well.
So as you inhale here,
Inhaling in,
Accepting all of these feelings that you have.
And then exhaling,
Feeling relief and offering freedom and strength to those who have harmed you.
Repeating in your head after me,
To the extent that I am ready,
I forgive you and I release you.
I will not carry any of these negative feelings towards you any longer.
Maybe repeating that a couple of times in your head.
And notice the weight lifting off of your body as you repeat the affirmation.
And turning back to your breath if you've trailed off.
Bringing your attention to your body.
Skinning all the way from the crown of the head down through the fingertips,
Down through the toes.
And allowing all of the negative energy to release.
Placing one hand on your heart and another hand on your belly.
Bringing your attention back to your mind,
Body and breath.
Noticing how your body feels now compared to when you first began this practice.
And remembering that forgiveness is not always accepting what happened to you or what other people did to harm you.
And forgiveness is just allowing yourself to understand and accept your feelings.
And realize that you deserve to live your life without carrying these negative emotions.
For yourself,
Allow them to release.
One more deep inhale in.
And one more exhale out.
Slowly begin to wiggle your fingers and your toes.
Flicker opening your eyes.
Bringing that awareness back to the room,
Back to your body.
Maybe do a deep stretch,
Raising your arms up above your head.
And just notice how beautiful it is to be alive.
Thank you for joining.
Have an awesome day.
