Hello,
Welcome dear souls.
I'm Ellie and this is a meditation for forgiveness.
This forgiveness meditation has three steps.
We begin with those whom we have caused harm,
Intentionally or unintentionally.
First we turn our attention to those who have similarly caused us harm,
Intentionally or unintentionally.
And finally,
We turn our attention to self-forgiveness.
For the ways we may have harmed ourselves,
Intentionally or unintentionally.
It may be best to start with someone who may be easiest to forgive or be forgiven and over time working with the more difficult people.
You can repeat this process with the same or different people as often as you wish in the future.
We'll begin practicing a guided forgiveness meditation.
Remember it's a practice.
It's best to not to force yourself to forgive that which you do not feel ready or safe to forgive at this time.
Simply acknowledge whatever comes up for you with a non-judgmental attitude as much as you can.
Let whatever emotions arise come and go.
You can always come back to the breath or the feel of the body sitting as an anchor.
Go at your own pace.
Begin settling into a comfortable seated position.
Becoming aware of the fact that you are breathing.
Being aware of the movement of the breath as it comes into your body and as it leaves.
Not manipulating the breath or controlling it.
But simply being aware of how it feels.
Expanding your awareness beyond the breath to include the entire body.
Simply noticing sensation in the body internally or externally.
Bringing your attention now to the thoughts as they come and go.
Seeing each thought as it comes up in the mind as a thought,
A passing event.
And when you are ready,
Bringing the awareness to the emotions that arise in the body and mind.
Restlessness,
Peacefulness,
Sadness,
Joy,
Or fear.
Simply noticing how the body,
Mind,
And heart are feeling right now.
Returning to the body breathing.
Seeing where you feel the breath moving in and out of your body.
Letting the awareness ride the waves of the breath.
Now beginning to take a gentle journey of awareness through the body.
Inviting the possibility of letting go and relaxing the body.
Allowing a kind attention to sweep through the body.
Letting go.
Letting be.
Allowing whatever is present to just be as it is.
Now bringing to mind someone whom you have harmed either intentionally or unintentionally.
Letting to mind someone where it feels unresolved or burdensome for you.
Take a few moments to visualize or imagine this person.
Watching the details of their appearance.
Gently say this person's name to yourself and ask forgiveness for how you have harmed this person intentionally or unintentionally.
Saying this person's name in your head or out loud and then forgive me.
Forgive me.
Forgive me for any actions I did whether intentional or unintentional that caused you harm.
Continue with or without the name as if speaking to the person directly.
And trusting yourself to ask for forgiveness in a way that feels right for you.
Without getting lost in the content of the story of whatever may have happened.
Take your time.
Repeat a few times at your own pace.
May I be forgiven.
What's most important are that the words are not just the words but that you're feeling the felt sense as much as you can.
Letting it come from your heart with the intention for healing.
Looking for an opening to receive forgiveness.
Taking a few moments to transition,
To let go of the images or thoughts.
Noticing how you are feeling now.
Bring the awareness to the body,
The breath.
Taking a few easy deep breaths.
Now,
Bringing to mind someone who has caused you harm,
Intentionally or unintentionally.
Noticing the details of the person's appearance.
Noticing what feelings arise for you as you bring the person to mind.
Trying to offer that person forgiveness.
Saying to the person in your own mind or aloud,
Using that person's name,
I forgive you.
I forgive you for the ways that you have harmed me intentionally or unintentionally.
I forgive you.
I forgive you.
I forgive you.
Repeat at your own pace a few more times as before,
Trusting yourself to forgive in a way that feels right for you,
Without getting lost in the content of the story of whatever may have happened.
Noticing how you are feeling.
Bringing the awareness back to the breath,
The body.
Taking a few easy deep breaths.
Now imagining or visualizing yourself.
Noticing the details of your appearance.
Bringing to mind anyone or any situation for which you wish to forgive yourself for the ways you have harmed yourself.
When you are ready,
Using your own name to say,
I forgive you.
I forgive you.
I forgive you.
Again,
Trusting yourself to forgive in a way that feels right for you.
Letting go of the images or thoughts.
Noticing how you are feeling.
Bringing your awareness back to the body,
To the breath.
Now taking a few more moments to offer gratitude to yourself for taking this time,
For taking care of your own heart,
For lightening the burdens,
The hurts you have accumulated in your life.
Remembering that this is a practice of letting go and moving in the direction of more peace,
Happiness,
And freedom.
Breathe in stillness for as long as you wish.
And when you are ready,
Gently open your eyes and slowly returning to the present,
To this moment,
This place,
To resume your day.
Namaste.
