Choosing Forgiveness

This twelve-minute meditation is an offering of support in holding yourself with kindness through the act of forgiveness. It will guide you through several phrases that are intended to help you tune into your self. Background music composed by Drew Bathory.

Transcript

Begin in a position that is an expression of kindness. If it feels appropriate, Place your hands to your heart and tune in to yourself. If it feels appropriate, Place your hands to your heart and tune in to yourself. Bring to mind anyone you may have harmed. Hold them lightly in your awareness and silently say, For any way that I have caused you harm, Knowingly or unknowingly, In thought, Word, Or deed, I ask for your forgiveness. I ask for your forgiveness. Pause for a few moments, Letting these words land in your body and heart. Pause for a few moments, Letting these words land in your body and heart. Pause for a few moments, Letting these words land in your body and heart. In much the same way, Bring to mind anyone who might have hurt or harmed you. Silently say, For any way that you have caused me harm, Knowingly or unknowingly, In thought, Word, Or deed, May I forgive you, Leaving a long pause after reciting the phrase. Pause for a few moments, Letting these words land in your body and heart. Pause for a few moments, Letting these words land in your body and heart. Pause for a few moments, Letting these words land in your heart. Next, For yourself, Silently say, For any way that I have caused harm to myself, Through judgment, Action, Self-blame, Indifference, Knowingly or unknowingly, In thought, Word, Or deed, May I forgive myself. If I cannot do so in this moment, May I be able to forgive myself in the future. Pause for a few moments, Letting these words land in your body and heart. Pause for a few moments, Letting these words land in your heart. Pause for a few moments, Letting these words land in your heart. Let any feelings arise with this phrase, Holding yourself in kindness. Pause for a few moments, Letting these words land in your heart. Pause for a few moments, Letting these words land in your heart. Pause for a few moments, Letting these words land in your heart. Pause for a few moments, Letting these words land in your heart. Pause for a few moments, Letting these words land in your heart. Pause for a few moments, Letting these words land in your heart. Pause for a few moments, Letting these words land in your heart.