Holding onto resentment for others or even yourself can take up a lot of energy.
This very quick,
5-minute guided forgiveness meditation can be done at any time you feel the need to release that energy and open your heart to forgiveness.
Because forgiveness isn't just a line that can be crossed,
It's a journey.
It takes practice,
But one day you will get there.
So find a comfortable seated position,
Close your eyes,
And take a moment to simply breathe.
Feel your breath moving in and out of your body,
Dissolving all tension and relaxing deeper with each exhale.
Breathing in and out,
Relaxing into the present moment.
And quite simply,
Just notice how you feel as you breathe.
As we begin this forgiveness exercise,
Do your best to continue breathing full deep breaths.
Let your breath be your anchor to the present moment throughout the rest of this meditation.
Imagine a specific event or situation that still gnaws at you,
And bring to mind a person that you need to forgive.
This person can be anyone,
It might even be yourself.
And take the next few moments to really feel the anger and the pain.
Breathing deeply through it,
Allowing yourself to fully surrender to the feelings it brings up.
Knowing that you will only be here for a few moments,
That it is totally temporary.
Allow that memory to fade away now and bring your awareness back to your breath.
If you can,
Bring your hands to rest over your heart center,
One palm right over top of the other.
Breathing in and out through your heart space now,
Hold this person that you'd like to forgive once again in your mind's eye.
It might be helpful to even imagine them as a child while you do this.
Look at them and feel connected to them.
Consider forgiving them and think the words,
I forgive you.
How does that feel?
You may not be ready to go there yet,
And that's okay.
But can you instead think the words,
I accept you?
Continue with this for a few moments,
Allowing the forgiveness to come through the deepest core of your heart where there is only love to give.
It may also be helpful considering the following questions.
What could have happened in the past to this person to cause them to hurt me so?
What did I learn from this situation?
And how did it make my life better?
Sit with this for a moment longer.
In your own time,
Begin to release this person from your thoughts,
Bringing your awareness back to your breath in the present moment.
Notice once again how you feel.
Are you feeling any lighter?
Like something you've been holding onto has been released?
Remember,
This might take some practice,
But it will get better and easier with time.
Before we end this meditation,
It might feel nice to take one deep belly breath through the nose and exhale it with a sigh.
Feel free to repeat that a few more times.
This meditation will now end,
And if you have the time to sit for a few moments longer,
I encourage you to do so just to let the dust of this meditation and the forgiveness settle over you.
Thank you for listening.
.
