Welcome to this guided meditation centered around forgiveness.
Find a quiet,
Comfortable space where you can be still for a few moments.
Allow yourself to settle.
Close your eyes gently,
And begin to tune in to your breath.
Take a slow,
Deep breath in through your nose,
And exhale fully,
Letting your shoulders soften.
Again,
Inhale deeply,
And exhale any tension you may be holding.
With each breath,
You become more present,
More grounded,
More open to healing.
Bring your attention gently to your body.
Notice where you're holding any tightness or heaviness,
And with each exhale,
Invite that area to soften.
Let your belly soften,
Your legs heavy and supported by the surface beneath you.
You are safe here.
You are supported,
And you are worthy of peace.
Bring forward the image of someone who has hurt you.
It's okay if this feels uncomfortable.
Just notice what arises.
You don't have to condone what happened.
You don't have to understand it,
But in this moment,
You're choosing to free yourself.
Imagine them standing before you,
And say gently in your heart,
I choose to let go of this burden I've been carrying.
I send you love and light.
I forgive you,
Not for your sake,
But for mine.
See them surrounded by a soft,
Golden light.
Watch that light expand as you release the weight between you.
You are not excusing the pain.
You are choosing to rise above it and transmute it into something greater.
Let your heart soften just a little.
Let your breath be gentle.
If there's more than one person to forgive,
Repeat this process,
Seeing them surrounded by light.
And if it feels too hard,
Just set the intention,
I'm willing to forgive,
I'm open to peace.
Now bring your attention inward.
See yourself standing before you,
Not as you are now,
But as your past self,
The version of you who made mistakes,
Who didn't know better,
Who was trying their best with what they knew at the time.
Look into their eyes and say with love,
I forgive you.
You don't need to keep punishing yourself.
You are human and you are learning.
You still deserve love.
Wrap your arms around that version of you,
That version of you who simply needed comfort.
Let them know you are already forgiven.
You are already loved.
Feel a soft wave of compassion flow through your body,
Washing over your entire being.
You are releasing guilt.
You are releasing shame.
You are returning to love.
Now rest in this place of softness,
Of openness,
Of light.
Breathe in a sense of peace.
Breathe out love.
Allow this feeling of forgiveness to expand within you,
A warm,
Gentle light filling your entire body,
From your head to your toes.
This light is compassion.
This light is peace.
This light is you.
Repeat to yourself,
I am free to let go.
I am free to forgive.
I am free to move forward with love in my heart.
I am worthy of peace.
I choose compassion for myself and for others.
Begin to return to your breath,
Feeling your body again.
Gently wiggling your fingers and toes.
Ready?
Take one last deep breath in.
Fill your lungs with peace and exhale slowly and completely.
Softly open your eyes,
Bringing with you a new lightness,
A soft heart and a deep sense of peace.
You are love.
You are light.
You are free.
