Hi there,
My name is Dana DeMora.
Thank you so much for joining me on Insight Timer.
I'm going to lead you through a meditation on forgiveness.
Forgiveness resides in the heart and such a powerful tool of moving forward and letting go and expanding the heart.
Some say it is the key to expansion and connection.
It is the true meaning of love.
So we're going to play with that today.
So as always,
I want you to find a comfortable seat and ready your space.
So that means finding a space where maybe you can be undisturbed for a little while.
Maybe you have a certain space where you meditate,
Go ahead and find your place there.
If not any place will do as long as you set that intention of being still,
Bringing yourself here into the now.
Like a candle,
Whatever it is that is your ritual that signifies a sense of stillness.
And as soon as you do that,
I invite you to close the eyes,
Take a few deep breaths in through the nose and out through the mouth.
So allow that breath as you exhale to just escape the body.
Again,
You're going to inhale and just one more time,
Inhale.
So as we begin this meditation of forgiveness,
I want you to first drop into the cadence of your breath.
So allow the breath to come in through the nose and out through the nose.
Not really allowing any thoughts to infiltrate the mind for the time being,
Just allowing the breath to come in and out.
Sitting up very tall so you can feel the length of the spine.
Using the rib cage and the lungs as you breathe in and out and allowing yourself to really feel into the vibration that the breath makes.
Still allowing yourself to be completely present with the breath.
And I'd like you to turn your attention into the very center of the heart space,
Right at your sternum.
And I want you to imagine that every breath you took in,
It made that space in the heart,
The very center of your heart bigger.
So it starts off as this teeny tiny little speck.
And every time you breathe in,
That space gets bigger and bigger and bigger.
Breath gets so expanded that you feel the heart expanding into the lungs and the lungs expanding into the rib cage.
This is your heart chakra,
The heart that holds all the love,
All the gratitude,
All the forgiveness,
All the grace,
All the grief,
All the hurt.
It holds everything.
It's infinite.
And the heart is amazing because it allows us to look inside and it knows how to alchemize that pain,
That grief into love.
It does it through forgiveness.
So I want you to start first by continuing to expand the breath so the heart physically gets bigger,
The lungs get bigger.
And I want you to imagine that every breath you took in,
It casts this net around you.
So you take a breath in,
It casts this net like maybe two inches around your body and then it comes back in as you exhale and then you inhale and then the breath goes out a little further and you continually follow this cadence of breath.
And in that net,
In that casting out of your breath,
You begin to bring in the people that you love so dearly.
You can feel this sense of closeness because everything in your body gets lighter.
You continue to maybe even bring in the beauty of your day,
Right?
So all these experiences in people that bring you to a higher state of awareness through love,
You bring them into the net of your breath.
And on the outskirts of that net is maybe something or someone that you feel for some reason cannot be included in that net.
And you can see them outside of the net and you continue to cast the net and they're on the outside.
And even when I say this,
You can feel a little bit of the contraction in your body,
But you continue to breathe.
You don't judge.
You just breathe for a moment.
The next few breaths,
You cast your net out just enough where it's created almost like a rim around you.
And that will be as far as you'll take the breath now.
And now you're just breathing inside that space.
So you're just filling that space up with your breath.
And you can see this person or people or even instances outside of that net that you've cast and you find their gaze and you feel it in your heart.
And when you're ready,
You let them into the circle you've created lines that you've drawn automatically just kind of dissolve for a moment.
You step into the circle willingly with so much gratitude and they hold your gaze.
And as you gaze long enough at them,
You start to see them in a different way.
Energetically they come closer and closer to you and they actually become a reflection of you.
You see them not as a perpetrator,
Potentially even as a child themselves.
You look only into their eyes in your imagination and you see the innocence of who they really are.
These moments you have forgotten really why you had cast them out.
So you allow the breath to keep you with their gaze.
You don't need to know why or when or how.
You just need to keep breathing.
Do that over and over again for whoever has been held at your arm's length and not available to touch the love from your heart.
And we'll sit here for a bit,
Allowing the heart to continue to expand.
If the mind starts to wander again,
Bring it back with the breath.
Bring it back to the eye gaze,
The imaginary eye gaze.
Now as you start to feel the sense of lightness in the body,
This net that you've cast has dissolved and it includes infinite space around you.
It's light and airy.
And the energy from the heart is now allowed to roam free.
So you'll stay here for a minute in complete stillness,
Allowing the heart energy to expand.
Palace.
To Evil.
So again,
I would like to thank you so much for joining me.
My name is Dana Demara.
I hope you enjoy this meditation.
Be kind to yourself.
Make space in the heart.
Thank you so much.
Have a beautiful beautiful day.
Namaste.
