Find a comfortable seated position and close your eyes.
See the number 3 three times as though it's a countdown at the start of a black and white movie.
3 3 3 You're now experiencing physical relaxation.
See the number 2 three times.
2 2 2 You're now mentally relaxed.
See the number 1 three times.
1 1 1 You're now at your centre.
You're now at a deep level of mind,
Ready to connect with your compassion and forgive deep.
Think of an incident or occasion that caused a negative charge in you.
Think of the person who wronged you.
Imagine yourself in a safe space.
A beach,
A forest or a garden for example.
See the person you need to forgive standing in front of you in this space.
You're safe.
They are here to listen to what you have to say.
Take a moment to tell them what they did to harm or betray you and how it made you feel,
As if you are reading out the charges in a court.
Knowing you are completely protected.
For just a few moments,
Allow yourself to feel the pain,
The anger.
Whatever it is you need to feel,
Feel it to the maximum.
Tense your body,
Cleanse your fists if you need to.
Feel it all.
Lean in and let it wash through you.
Now stop the pain.
Exhale and as you exhale,
Imagine these emotions emerging from your mouth to form a dark cloud in front of you.
The cloud becomes a sphere,
Like a dandelion head.
Now blow to release the emotions like dandelion seeds on the breeze.
See the seeds tumbling in the air.
Feel the feelings drift away.
Blow once more and let those feelings release.
See it from their eyes.
Even if it's difficult,
Think about how they might perceive it.
Think about what they could have experienced to cause them to behave in this way.
Remember,
Hurt people hurt people.
Reflect on what you've learned from this incident.
How did it help you grow stronger or wiser?
And now,
As you see this person in front of you,
Imagine giving them back any residual energy you have been carrying of theirs since the incident.
And allow them to return that energy they've been carrying of yours also.
So that the charge between you dissipate.
Choose now to forgive into love.
Visualize enveloping them in unconditional love.
Thank them for everything you have learned.
You may even imagine hugging them.
Now bid them farewell and see them walking away from you to the right,
To the past.
And know that you no longer need to carry any charge around this incident.
You have completed the forgiveness meditation.
At the count of five,
You will close your eyes.
At the count of five,
You will come out of this meditative state.
You will be wide awake,
Feeling in perfect health,
Feeling better than before.
One,
Two,
Three,
Ready to come out?
Four,
Five.
Eyes open,
Wide awake,
Feeling fine and in perfect health,
Feeling better than before.
