Forgiveness Meditation

This meditation is intended to help you heal when you feel hurt or heartbroken by someone who is unable to recognize what they did, ask you for forgiveness or understand why you feel hurt. It helps to create peace in situations where this isn't possible in a conventional way. It also helps that the person who hurt you finds a way to understand your perspective and walk in your shoes.

Transcript

This is a meditation that can be used for when you have something you need to forgive or someone in your life that caused you pain and is not willing to ask for forgiveness by themselves.

So take a comfortable laying down position,

A place where you know you won't be disturbed,

Make yourself comfortable.

And let us just begin by focusing on your breath,

Breathing in,

Feeling your heart,

Feeling your belly,

Breathing out,

Letting everything go.

Breathing in,

Raising your belly,

Your heart.

Deep,

Deep,

Deep,

And when you breathe out,

Let everything go.

And breathing in,

Feeling your heart and your belly,

Your body raising deep,

Deep,

Deep,

Breathing out,

Letting everything go.

Focusing on your breathing,

Allowing yourself to have a very comfortable and relaxed breathing,

Allowing any tension to be released,

Allowing any situations or events of your daily life to slowly fade away as you connect deeply with your breath,

Simply following my voice.

I will be guiding you in this very relaxing process into healing a relationship or a situation that you want to work on.

So allowing that your breath stays very relaxed and deep,

We are now going to imagine that there's this beautiful wave of light,

A beautiful light,

The light of the universe who has been witnessing you,

Who knows the truth,

Who knows what you have been put through,

And this light of the universe that has and holds all of the knowledge and at the same time values you just the way you are,

Appreciates you,

And recognizes your struggles,

Your challenges.

This is a very special kind of light,

A light that can make you feel so loved,

Like you're being held by the universe.

So we're going to welcome this light starting by the top of your head,

Allowing you to go through your head as if you're receiving a very comfortable scalp massage,

Going through your forehead and your eyes and the muscles around your eyes,

And all of the muscles of your face,

Relaxing all of the muscles of your face,

And going through your neck,

Going through your shoulders in the upper part of your back,

The middle part of your back,

And the lower part of your back,

Relaxing your back completely,

Connecting you with the surface where you're being supported,

And allowing this beautiful light to start to heal your body now,

Going through your heart,

Going through your belly,

Opening your chest and your heart,

Allowing a comfortable sensation,

A comfortable sensation of peace,

Lightness,

As if a weight from your chest is being lifted.

And you allow for this to flow now.

You allow for this light to also release the beautiful heart energy that you have in your heart,

Connecting with your heart,

Connecting with anything that you might want to be releasing in this moment,

Any old wounds,

Anything that has happened that left you with the feeling that you were hurt.

Let us welcome this beautiful light into your heart,

Healing your heart,

This special light enabling forgiveness and opening your heart just like a lotus flower that begins to open up,

Allowing for a sense of calm and peace to take place in your heart.

And as this beautiful light is going to spread now through your whole body,

Spreading out through the belly now,

Connecting your heart with all the different parts of your body,

And descending into your hips and your legs,

Your knees,

Your calves,

Your ankles and your feet,

Grounding you through relaxation,

Allowing you to relax,

Knowing that when we're not allowed to change a certain situation,

We are kind of challenged to change ourselves.

So allowing for this beautiful wave of relaxation to come once more through your whole body,

Relaxing everything and allowing you to connect now with the surface beneath you,

Observing how steady,

How stable the surface beneath you is,

How you're being supported and held in the here and now.

And whatever amount of body weight you're giving the surface beneath you,

Whether it's a couch or your bed,

Just give it in a little bit more,

Allow yourself to completely melt and welcome this beautiful light of the universe to travel now through your body to any particular area where you might still feel like you're holding on,

Tension or discomfort,

Allow this beautiful healing light to go there and to simply release and expand this part of your body now.

And the second wave of healing of light is coming on your body now and you can feel so relaxed,

You can feel so good,

Knowing that it takes way more energy to stay tense than the energy needed in order to relax.

So choose to take this path of relaxation,

Knowing that in this moment there's nothing you really need to be doing,

Nothing you really need to be saying,

Nowhere you really need to go now other than relaxing and feeling good.

It's so healthy for you to relax like this.

And in a few moments I'm going to be making a countdown from ten to one.

During this countdown I want to invite you to imagine yourself going through a beautiful path in the middle of the nature,

So safe,

So protected.

This beautiful path is going to bring you in a journey into a special place,

A place where communication is enhanced,

A place where forgiveness is enhanced,

But especially in mostly understanding and communication are enhanced in this very special place.

And so ten,

Giving the first steps in this beautiful special place.

Nine,

Walking and moving in space and time in your mind.

Five,

Seven,

Feeling so deeply relaxed.

Six,

Walking the path of forgiveness.

Five,

The path of understanding.

Four,

Compassion is enhanced.

Three,

Getting closer and closer to this beautiful special place.

Two,

Starting to visualize it.

And one,

Entering this beautiful special place and immediately observing the magical around you.

How special is this place?

Taking the time to reconnect with this place as you simply follow my voice and you allow my voice into guiding you in this smooth process.

Take the time to observe the nature around you if there's anything in particular that asks for your attention.

As you feel so positive,

So calm and so relaxed.

So taking the time to get here,

To accommodate yourself and to really observe how safe you feel here,

How you can trust this place knowing that this is your place and only the ones you invite can join this place.

They're also welcome to leave if you wish to do so.

You're the one in control here.

You are the one who decides what happens in this place,

Who comes,

Who goes.

This is your special place and you are the one in control here knowing that you are always safe,

Always protected and that you are in a very special place where understanding and communication are enhanced.

And because of that,

This is the perfect moment to bring that one person whose relationship you want to work on.

So when you're ready,

Just bring this person to this place with the power of your mind.

See this person in front of you at a distance that feels comfortable and safe for you.

And we're going to invite this person to observe the situation or situations that caused you pain.

And this person is going to get to witness all of these events with a different,

Wider perspective.

Beyond being just your perspective,

It's going to be the perspective from watching a situation from the outside.

And I wonder if you are also going to be having a different perspective on this.

And so I will count from three to one having this person by your side at a comfortable distance for you.

We're going to be projecting a screen where both of you will get to see the events from the outside without you needing to involve yourself emotionally with what you're seeing,

Just an observer.

And sometimes seeing things from the outside also gives us a different perspective.

So three,

The screen or the mirror,

The magical portal starting to appear.

Two and growing in front of you and one.

On this screen,

We're going to be projecting,

Seeing from the outside.

You don't need to evolve yourself with this particular event or events.

But little by little,

We're going to be showing this person this event from a wider,

Deeper perspective.

And the situation starts,

You can see it from the beginning as it evolves.

And evolving until the moment where you felt hurt and you observe as well.

You take the time to observe this from the outside,

Not needing to emotionally connect with this.

You are just observing here.

And maybe there are more clues becoming available for you too in this situation as you watch it from the outside.

And something interesting begins to happen as you observe this person who hurt you,

Who's now with you observing this from the outside as well.

And this person has now the opportunity to really feel,

To really experience what has happened here from a brighter,

Wider perspective.

Beyond your perspective,

Also the perspective of watching it from the outside and you observe as this person suddenly begins to realize,

To understand what all of this has caused you.

And from a point of view of love and understanding,

From an empathic point of view,

There's no need to be ego,

No need to be anger.

This is a perfect moment for harmony,

For understanding and communication.

And you invite the person to observe this experience as if this person could be for a moment under your shoes and get to see things from your perspective,

From your point of view.

At the same time that you observe this event from the outside,

Allowing for more clues for a deeper understanding for both of you of all of this.

And we're going to allow the screen to disappear now.

So I'm going to count again from three to one.

And you're going to watch the screen disappear so that you have the chance to communicate.

So you have the chance to hear this other person ask for forgiveness.

So that you have the chance to forgive yourself as well if you need to.

So three,

The screen starts to decrease just like it appeared,

It's going to disappear.

Two smaller and smaller and smaller and one.

It disappeared.

And now you were face to face with this person.

Maybe now it's more comfortable for you to have this person a bit closer to you.

Maybe she can take your hands.

And with this sincere and genuine expression of I'm so sorry I caused you this pain.

This person has now the chance to say how sorry he or she is,

How deeply he understands what he has caused you,

How sorry he is,

How he wished he could have done different.

And you can hear all of this in your heart,

Giving you perhaps the closure you need in this situation.

And if this person was given the opportunity to say something to you about what has happened,

About he or she just witnessed,

What would this person say to ask for your forgiveness in a sincere and genuine way?

And so besides this forgiveness,

This person has a gift,

A special gift for you.

A gift that really symbolizes how sorry this person is,

How this person wishes to make amends.

And so from the hands of this person you're going to see a symbolic gift appear.

Maybe it's a flower.

Maybe a small tree.

Maybe another object.

This person is going to give you this gift from their hands and their heart in a symbolical way to genuinely say that they are sorry,

Genuinely say that they wish they could have done differently,

That they want to make amends,

That they want your forgiveness.

And so you can take this gift on your hands and you're going to be placing it in the bottom of your heart as if you could integrate this forgiveness into your heart completely now.

Bring into your heart and maybe you can already start noticing the subtle changes that this episode of receiving the forgiveness,

The ask for forgiveness in a symbolical gift,

Integrating it in your heart and feeling a second wave of closure,

A second wave of forgiveness and feeling how much peace,

Closure and well-being this brings into your body and even more.

Because this can be so much more and this can be so healing for you in this person.

And so if you want,

If you're ready,

You can give a warm hug to this person saying goodbye,

Thanking her for coming here to observe this today and watch this person.

You can decide now if you want to see this person walk away or if you want to be the one walking away with a bigger sense of closure,

With a bigger sense of peace in your heart.

Knowing that this visualization is going to help you to find a greater peace and if at any given moment you feel like there's more work to be done,

You can whether come back to this meditation or just contact me if you feel like you need a one-on-one session,

An in-person session.

And you are welcome to revisit this meditation whenever you want,

Whenever you need to.

And so integrating all of this within you,

Knowing that from now on the relationship between you,

Yourself and this person is going to improve greatly.

Knowing that you are welcome to revisit this meditation anytime.

And if at any given moment you feel like there's more work to be done,

I am here for you as well.

And so just coming back to this special place,

Observing how peaceful it is,

Observing how you are in control here and taking a few deep breaths.

Taking three deep breaths here and now,

Allowing for a second wave of peace to come,

Maybe connecting with the beautiful light of the sky,

That bright sun that shines just the perfect comfortable way.

Knowing that you are safe,

You are protected,

You are never alone,

You are always loved.

And so in a few moments I will be counting up from one to five to help you to come back fully present in the here and now.

You can whether choose to come back up or to just go into your sleep.

And I will help you to come back fully present in case you wish to do so.

One,

Preparing to come back,

Two,

With a new sense of peace and closure,

Three,

Totally comfortable,

Totally relaxed,

At peace,

Feeling so great about yourself,

Four,

Totally connecting and landing in your body,

And five,

Completely awake and alert,

Totally in control of yourself.

And please knowing that this meditation doesn't replace a session of therapy,

It's just a tool for help,

For self-improving.

And in case you have any questions,

You are always welcome and free to contact me.

Reviews

Thank you for your guidance. The meditation was exactly what I needed and allowed me to see the situation more clearly than before 💫🕊🤍