Hello thanks for joining me.
My name is Carmen.
I am a yoga and mindfulness teacher based in Sydney Australia.
I invite you to come to a comfortable seat before we step into this forgiveness meditation.
You want to make sure that you're somewhere where you can be comfortably upright.
So if sitting on the floor isn't really comfortable for you then you can sit up in a chair.
You could sit against a wall or place a cushion underneath your sit bones or perhaps a block if you have one.
Take a few moments to get really nice and comfortable.
Invite your eyes to close.
Become aware of your sit bones grounded down underneath you.
Stack your hip bones on top of your sit bones,
Your rib cage on top of your hips,
Your shoulders are on top of your rib cage and your head floats on top of your shoulders.
Elongate through the crown of your head and there's a slight drawing back of the chin to allow space both at the front and the back of the throat.
Bring all of your attention and your awareness to your breath.
Feel the belly rise as you inhale and the belly fall as you exhale and just let this rise and fall happen naturally not needing to control the breath just watching it.
Notice where your hands are and place them purposefully.
Relax your jaw,
Relax your shoulders.
Stira sukha asana.
Bring into your attention and your awareness this idea of forgiveness.
Maybe you have someone you know you need to forgive.
Maybe with this thought you just let somebody appear.
When you have the person in mind I invite you to visualize them in front of you.
The mirror image of the seat that you're in sitting directly in front of you.
Go into detail,
Visualize the color of their clothes,
The fabric as it drapes around the body.
Find the finer details of their face,
Their hands.
Just notice any reactions that happen internally as you begin to visualize this person and if visualizing isn't your thing,
If visualizing is not something you find easy yet then bring about what you remember it feeling like having that person close to you.
Please remember you can stop at any time that you are completely safe in this space.
Take a deep breath in your nose and a long exhale out your nose.
Find a few more centering calming breaths here.
Look into the eyes of the person that you have visualized and say to them,
I forgive you and I ask you to forgive me.
I forgive you and I ask you to forgive me.
I forgive you and I ask that you forgive me.
Feel it in your body,
Anything that comes up.
Don't judge any feelings,
But try to sit with it.
I forgive you and I ask that you forgive me.
And now they look at you and as they see these words you receive them.
They say to you,
I forgive you and I ask you to forgive me.
I forgive you and I ask you you to forgive me.
I forgive you and I ask that you forgive me.
See how it feels to receive these words.
Let them land any reaction that you have in your body just breathe through it deepening in how the long deep exhale as they repeat this one more time.
I forgive you and I ask that you forgive me.
Take a deep breath in your nose and if you need to let it out your mouth.
Seal off your lips again and sit and breathe.
Let the visualization melt away and sit in a space of accepting.
Accepting forgiveness and sit in a space of offering forgiveness.
Follow the journey of your breath in and out of your nose.
If your breath is shallow make it a bit deeper.
Full inhales long exhales bring your attention and your awareness to the space where your heart is.
Anahata your heart chakra.
This is your place of compassion and kindness of empathy.
Feel your heart expanding as you offer and receive forgiveness.
Breathe in breath out.
Put your hands to heart center.
Bow into yourself.
Acknowledge setting aside time to offer and to receive forgiveness.
Rub your palms together really really strong.
Create some heat between your palms and place them straight onto your heart and when you're ready open your eyes.
Thank you for joining me for this forgiveness meditation.
You can do it at any time.
Thank you for letting me guide you.
Shanti.
Peace.
