Forgiveness Meditation

Are you struggling with the burden of resentment, guilt or even shame from a past trauma or event/s and finding it hard to forgive and let go? In this meditation we face up to the person responsible, whether it's ourselves or another who hurt us and i will guide you in a safe environment through a process to help you drop the emotional baggage, forgive and let go - so you can step into more of your natural joy and potential.

Transcript

Hi and welcome to Happy Mind Meditations.

Today we're going to be looking at the topic of forgiveness.

This can be a very difficult topic for many people because we all carry our baggage.

We've all been through experiences,

Some more difficult to cope with than others.

Forgiveness is such a powerful tool that we have,

Yet one of the most difficult to use.

And in this meditation today,

I want to try and guide you with compassion for whatever it is that you need to forgive.

And I want to guide you into a space where you can safely forgive whatever act it was that was perhaps done to you or simply forgive yourself for things that have happened.

There have been a lot of studies recently done on the topic of forgiveness and it's clear when we can learn to forgive and let go of past traumas and events,

Things that we're holding onto,

Then the mind is able to relax and enter a much more peaceful state of being.

We're not condoning the actions that were done to us,

But we are taking back the power and we're allowing ourselves to heal from this past trauma so that we no longer need to hold onto the pain and the resentment that does not belong to us.

If this is your first time,

Just start small and simple and once you're ready,

You can come back to this meditation for the more difficult acts of forgiveness.

So let's just begin now by taking a deep breath in and a slow exhale.

Just focusing on the breath,

Another deep breath in and a slow exhale,

Letting go of all your stresses,

One more deep breath in and slow exhale.

Just use this breath work to become present with the moment.

So as you continue to take your deep breaths in,

I want you to place both hands over your stomach area and we're just going to connect in with the body here.

Take a deep breath in to your stomach and slow exhale.

One more deep breath in and hold your breath.

Just become aware of any tension that you might be holding within your stomach energy center and on the out breath,

Let go of all tension.

One more deep breath into the stomach,

Hold your breath,

Become aware of the stomach area of your energy center and breathe out all the tension,

All of the worry.

Bring your hands up to your heart center and the same thing.

Take a deep breath in through your heart and a deep breath out.

Just connect in with the feeling within your heart center.

Become aware of any sensations you might have as you breathe deeply into your heart and just be with it.

Keeping your hands over your heart center,

I want you to now imagine your safe space,

Somewhere where you feel most at home,

Relaxed and safe.

Could be in nature somewhere by the sea,

In a forest,

On a mountain or simply a room in your home,

Anywhere that you feel safe and comfortable.

When you're in your safe place and as you sit down in this safe place,

Centered and relaxed,

I want you to just imagine that you're now sitting face to face with the person who committed this act towards you that you want to forgive.

And if it's yourself you want to forgive,

Simply imagine your younger childlike self that you're speaking to.

And now with a relaxed confidence and authority,

Begin to read to the person who committed the act what it is that they did to you.

Tell them exactly what they did to hurt you and do it with your inner confidence and authority.

And as you explain and tell them what they did to hurt you,

You allow yourself to fully feel any emotions you might feel.

Anger,

Pain,

Resentment.

Allow yourself in this moment as you are in this safe space to fully feel these emotions.

Remember to keep breathing as you do this.

Deep breaths.

Identify anywhere in your body that you might feel some resistance,

Anywhere that you feel tension.

Breathe deeply into this part of your body and slowly exhale,

Releasing any stubborn stuck energy.

And as you continue to express how this person has done you wrong,

As you continue to open up your heart and be open,

Let anything out that you need to let out,

Just allow yourself in this safe space to share all of your emotions.

There is nothing that you have to be ashamed of.

There is nothing to hide.

It's time to let go.

Take a deep breath in and let go.

Next,

We're going to bring to mind one positive thing,

Just one that you learned from this event.

Now I know I realize this may be hard for some of you especially,

But realize that even some of the most difficult moments and experiences in life have the potential to yield the most positive outcome.

And sometimes we get so stuck in victim mode that we forget about what it is that we learned through our difficult experiences.

So just stretch yourself and just think of one positive thing that may have come out of this event.

Perhaps this led you to become more self-aware,

To take more charge of your life,

Or it was a catalyst for you to create more healthy boundaries in your life.

However big or small,

Try to acknowledge the positive aspects.

This is your opportunity to take back your own freedom and power.

Now I want you to try and see this through the eyes of the person who committed this act from their perspective,

And if you're forgiving yourself,

Then imagine your childlike self and what their perspective on life was through the eyes of innocence.

What do you think could have caused them to do this to you?

How have you seen them struggle in their own life to cause them to act this way?

Do they have a difficult upbringing or suffer in their own life and simply passed on their own pain and trauma to others?

Remember this is not about condoning what it is that they did,

But it's about becoming aware of why.

Know that through the eyes of compassion,

You recognize the root of the issue.

Imagine the world in their eyes.

Next I want to imagine yourself in front of this person who's carrying their hurt and their struggles,

And I want you to try and imagine yourself embracing them.

Now if you're not ready to embrace them just yet,

Simply look them in the eyes and say the words,

I forgive you.

Feel the words as you say it.

Allow yourself to let go of all the pain and the hurt that you no longer need to carry.

It's no longer your pain to carry.

Take a deep breath in and gently exhale,

Releasing the pain,

The resentment,

The anger.

Release yourself from the burden of resentment.

Feel the weight of no longer having to hold on to this pain,

Lift off and leave your body.

You no longer need to carry the burdens of the past.

It's time to move on with your life and give yourself permission to forgive and to love.

You can allow yourself to move on to a brand new,

Brighter and more empowering future.

So as we come to the end of this meditation,

I hope that this brought you some peace and that you learned and experienced the power of forgiveness in your life.

Forgiveness is a powerful tool that we're going to take with us for our entire life,

And I hope that through this meditation,

You're able to experience the power and the peace that comes with forgiving.

So thanks for sharing in this experience today.

I'll see you on our next meditation journey.

Namaste.

Reviews

Simply profound on all aspects of life. Let go and forgive.

I needed that

Wow! This one when deep into my soul.

💜💜💜

Beautiful. Exactly what I needed.

Thank you for this. I'm at the beginning of a journey and will keep revisiting this meditation.

This medication really seemed to speak to me in a way that made me listen with true understanding and intention.

Great meditation! 🙏♥️✨️

Thank you for this profound and valuable practice which opens up so many areas of life to contemplate. Namaste

Oh my gosh! This is up there with one of the most powerful meditations I have ever done! Thank you 🥹

I am struggling with forgiving someone that yelled at me last week, so I thank you for this meditation because I do need to have that hard conversation and move forward. I am working through the courage to let them know how I feel versus what they did. In an effort to forgive on my end. I felt very misunderstood and I didn’t even know how to respond to the many things that they said to me and still don’t! So I’m struggling. I’m struggling to move forward. This meditation is helpful. Thank you kindly and Namaste.

This is exactly what i needed today… you gave me the opportunity to see forgiveness from the other side in a very gentle and effective way… thank you. 🌻🙏🏾🌻

Thank you for this. This meditation is one I will come back to as there is someone I need to forgive that has caused me such terrible pain in my heart ❤️‍🩹

Thank you it’s an important one to come back to !

Wonderful and thoughtful. So helpful and heart-opening. Thank you for sharing your gifts!

This is so helpful! Thank you!

Very nice ♥️! Thank you a lot!

I didn’t know I had so much hurt from my parents inside until doing this meditation. Thank you for this, it has helped me let it all go, and to forgive in order to grow and move on.

Needed this. thank you, thank you, thank you

I may need to revisit this as some wounds are deep. Thank you for sharing.