Welcome to the second meditation in this series on forgiveness.
Before we begin make sure you're free from distractions and you may find it helpful to have a glass of water nearby as well as your pen and journal for any reflections you wish to capture after this meditation.
Find your way into a comfortable seated position.
Today it might feel good to sit in a chair or maybe you choose to sit on a cushion on the floor.
Allow your spine to be tall and straight and feel that your head and neck are naturally aligned.
Rest your hands gently in your lap and pause here for a moment to really arrive in this space.
Feeling the support beneath you,
Allowing the ground or the chair to hold you.
And if it feels good today gently close your eyes or just allow your gaze to soften.
Feeling your eyes relax.
Take a deep breath in and exhale slowly.
Relaxing your jaw,
Releasing any tension.
Acknowledge how you feel in this moment.
Just accepting your current state of mind,
How your body feels.
Just simply being with what is in the present moment.
Gently move your attention to the rise and the fall of your breath.
Beginning to notice the natural rhythm without trying to control the breath.
Just becoming aware of the inhalation.
Just becoming aware of the inhalation and the exhalation.
Feel now that you can deepen your breath ever so slightly.
Breathing deeper into the body,
Nourishing all your internal organs.
With each inhalation,
Feeling the body expand.
And with each exhalation,
Noticing the body softening.
Feeling supported and anchored.
And as you deepen your breath,
Become more aware of the sensations in your body.
This moment,
These sensations.
This is your reality.
Be present with these feelings.
They're here to guide you.
Observe what arises along with sensations.
Notice any thoughts or emotions.
Accept them as they come.
And remind yourself that everything is transient.
Sensations,
Feelings and thoughts,
They come and go.
They're like clouds drifting through the sky.
Through the sky.
Just be.
And allow yourself to go inward and observe.
Now gently shift your attention to the areas of your life where forgiveness feels elusive.
Either where you have not been forgiven or where you've struggled to forgive others.
Notice any emotions that come to the surface.
What do you feel?
Observe any resistance to forgiveness that may arise within you.
Allow these sensations,
Feelings and thoughts to flow through your awareness without judgment.
Simply acknowledge their presence.
Consider the times when you may have hurt others.
Reflect on the feelings that accompanied those actions.
Fear,
Confusion,
Defensiveness.
Recognize that in those moments you were doing the best that you could with the awareness and the resources that were available to you.
Release the need to judge yourself for those past actions.
Allow any guilt or pain to dissolve.
These feelings no longer serve you.
They are burdens that can be released.
Allow yourself to be free.
Allow yourself to be free.
They are burdens that can be released.
Recognize that moving forward you have the capacity to respond or behave in a more resourceful way.
In this space of reflection,
Say to yourself silently,
Please forgive me.
Please forgive me.
Please forgive me.
Please forgive me.
Now gently return your focus to your breath.
Inhale deeply and exhale fully.
Bringing your awareness back to the present moment.
Noticing your body now.
Feeling the sensations in your fingers and toes.
If you closed your eyes,
Blink them open slowly.
Allowing your surroundings to come into focus.
If your body calls for it,
Take a stretch.
Inviting energy back into your limbs.
You might also consider jotting down any insights or feelings in your journal as you prepare to continue with your day.
Carry this sense of self-reflection and acceptance with you as you move forward.
Remember that forgiveness is a continuous journey of growth,
Learning and liberation.
May the insights you've gained today help you move forward.
May the insights you've gained today guide you towards deeper healing and understanding.
