Welcome to the Mind High Club forgiveness meditation.
Before we start set an intention for your practice.
Who is it that you choose to forgive today?
Bring them to your awareness now and set your intention to let go of your feelings of anger,
Resentment or any other negative feelings towards them.
Picture how you will feel once these feelings have been released from your body.
Know that hanging on to resentment and negative energy towards someone else holds us back in life.
By releasing these emotions through forgiveness we create space,
Lightness and freedom within ourselves.
Make sure you're sitting in a relaxed comfortable position.
Close your eyes and take a deep breath.
Pay attention to the rhythm of your breath focusing on how the air feels as it enters and leaves your nostrils.
Feel the breath flow in through your nostrils brushing the rest of your body and letting it out with the relaxed out-breath.
Breathe naturally and just pay attention to the simplicity of your breath.
Feel how heavy your eyelids are.
Feel your breath relaxing you more and more.
Let go of any tension you're feeling in your body.
Relax your forehead,
Relax your jaw and relax your shoulders.
Feeling it flow naturally in and out of your nostrils.
Now bring your awareness to the situation involving this person.
Visualize yourself there now.
What sounds can you hear?
What can you see?
Really feel yourself there.
Experience the feelings this brings up.
You may be thinking of a small inconvenience where someone made you mad or a long-standing trauma or grudge.
There's no situation too big or too small.
Picture yourself as if you're there now.
Notice what emotions are there.
Don't try to suppress them or push them away.
Honor all of your feelings about this and completely accept them knowing however you feel is completely okay.
Be aware of any thoughts or stories that pop up surrounding the event and just watch them float by.
Sit here with it for a few moments allowing your emotions to be.
Take a few moments to sit with them now knowing that even if it's uncomfortable the emotions are things you're simply experiencing but they are not you.
You you Bringing all of your emotions and feelings towards this person to the surface.
Feel them now in one large dark cloud of energy around your heart.
Now choose to let it all go moving the black cloud down through your body and out through the soles of your feet completely released from your being.
Feel all of the negativity,
Frustration,
Anger,
Resentment and any other emotion you're holding that no longer serves you completely released from your body.
Bring your attention to the lightness and relaxation in your body now the feelings are gone.
Knowing that by releasing them and practicing forgiveness you've sent healing throughout your entire body and mind and cleared the blocked energy allowing it to flow freely again through your system.
Take a moment to appreciate this new feeling of lightness and space in your body.
Now picture yourself in the person's shoes.
Bring a sense of empathy and compassion into your heart.
Feel the warmth and love growing within you lighting your body up with a warm healing light.
Become aware of all the possible reasons why the person may have behaved that way.
Become aware of any personal challenges or limitations that the person may have been facing in their own life.
Become aware that they may have been doing their best and may not have meant to cause you any harm now sending them waves of empathy and compassion.
Recall a time in your life when you have once made a mistake and then someone forgave you.
Recall how it made you feel.
You Now become aware of what you may have learned or gained from the situation.
Reflect on what good may have come of the situation.
Has the person in question been a teacher to you in some way by helping you to learn an important life lesson?
And if nothing else,
Reflect on this as being an opportunity for you to learn and practice forgiveness,
A lifelong skill for your personal growth and happiness.
Now visualize the person in front of you.
Picture every detail of their face and feel their presence.
Look into their eyes seeing them look back at you with warmth and empathy.
Hear them speaking to you now,
Apologizing to you and asking for your forgiveness.
Hear them say,
I'm so sorry for what I've done.
I didn't mean to hurt you.
Please forgive me.
Take a few moments to soak it all in.
Now slowly bringing yourself back into your body,
Noticing this new sense of lightness and space in your being and taking a deep breath.
Only when you're ready,
Open your eyes.
