Hello.
And welcome to meditation.
Today's meditation will be on love and forgiveness.
Begin by taking your meditation posture.
Sitting up straight.
Tune into your breath.
On the in-breath.
Breathing in,
Reclaiming all of your scattered energy.
Bringing it all back.
Breathing into your body.
Becoming aware of your body.
On the out-breath.
Breathing all the way out.
Empty your lungs.
Letting go of that past thought.
Letting go of the past.
Breathing in,
Bringing yourself completely to this present moment.
Breathing out,
Letting go and relaxing.
Relax your shoulders.
Relax your hands.
Relax your face.
Let go of any pretense.
Allow all of your masks to drop as we go beyond the personality.
Beyond the persona.
Just relax and be yourself.
Breathing in,
I come home to the present moment.
Breathing out,
I let go of the last thought and settle.
Allow yourself to settle.
Settle down.
Be calm.
Give yourself permission to experience pace.
Give yourself permission to experience joy.
To take a break.
To take a meditation.
Fully relax.
Experience the simple joy of just being in the present moment.
Tune into your breath.
Long,
Slow,
Quiet breaths.
I invite you to place a hand over your heart region.
As you breathe in,
Say to yourself,
I love myself.
As you warmly touch your heart,
As you activate your heart.
Breathing in,
I love myself.
Not an egotistical love,
But a warm,
Kind love.
The love a mother has for a child.
Breathing in,
I love myself.
Breathing out,
Experience that warmth.
Try to feel your heart.
Try and feel a warm,
Loving embrace of yourself.
As all love starts with loving and embracing yourself.
Breathing in,
I love and respect myself.
Breathing out,
Experience that love.
Feel and sit in the middle,
That loving kindness.
Breathing in,
I wish happiness for myself.
Recognise that you deserve happiness.
Breathing in,
I wish myself to be happy.
Breathing out,
And experience that goodwill.
As you become your own best friend.
I invite you now to forgive yourself on your next in-breath.
Drawing a deep,
Long,
Quiet breath in.
Say to yourself,
I forgive myself of all my past mistakes.
On your out-breath,
Breathe out a sigh of relief.
Letting go of guilt.
Letting go of blaming yourself.
And experience the grace of forgiveness.
Breathing in,
I forgive myself for not being perfect.
Breathing out,
And relaxing.
Letting go.
Letting go of all the pressure and expectations,
And all the blame.
Breathing in,
I forgive myself.
Breathing out,
I let go and relax finally.
Breathing out,
I let go and relax finally.
Breathing out,
I let go and relax finally.
If you haven't already,
Remove your hand from your heart region,
Placing it in your lap.
Keep your attention on your heart area.
Come down from your head.
Imagine going down an elevator,
Just dropping your attention into your heart.
Just experience that love and forgiveness that you've offered yourself.
Just for a few moments,
Keep your attention in your heart region.
Imagine a glowing,
Warm ball of light that represents your love and forgiveness and respect for yourself.
As you breathe in,
Breathe into the ball of light in your heart region.
As you breathe out,
Going to offer that love to others.
Imagine sending out your light with your breath.
As you breathe out,
Say to yourself,
I love others.
You're all capable of unconditional love for all beings.
Let's practice it now.
Breathing into your heart center,
Breathing out,
Just feeling love for your friends,
For your family,
For those close to you,
Sending love and light out to others.
Breathing into your heart center,
Breathing out,
Loving all people unconditionally.
Just for this meditation,
Just for this moment,
Loving others unconditionally.
Experience how that feels.
Breathing into your heart,
Breathing out and feeling love for every single being.
Breathing into your heart center,
A glowing ball of light.
And this time breathing out,
Going to forgive others.
Going to pardon others.
Letting go of any anger or resentment or any blame.
And just for this moment,
Just for this meditation,
Breathing out,
I forgive others for their mistakes totally and unconditionally.
Just for this meditation,
Suspend your judgment and offer others your love and forgiveness.
Breathing out,
Sending out love and light with your breath.
I forgive others for not being perfect.
Experience how good it feels to forgive others,
To let go of resentment.
Breathing out,
Fully emptying your lungs on your out breath,
Offering your breath,
Offering your forgiveness.
I forgive the world for not being perfect.
Every breath now,
On the in breath,
I love and forgive myself.
On the out breath,
I love and forgive others.
Every breath,
A purifying breath of love and forgiveness for yourself and for others.
Just settle and relax now.
Watching your breath,
Just feel your body.
Feel the love and forgiveness,
How it has affected your body.
Sitting and bathing,
The energy of love and forgiveness.
That concludes our meditation today on love and forgiveness.
I would now like to invite you to just sit.
For the next few minutes,
No more technique,
Nothing left to do,
Nothing to get right and nothing to get wrong.
Just sitting.
