Welcome to the forgiveness meditation.
My name is Patricia Fitzgerald and I'm a mandala artist and meditation instructor and healer based in Dublin,
Ireland.
I hope that you enjoy this meditation and please do leave me any feedback in the comments.
Thank you.
So taking a deep breath in.
And closing your eyes.
Just take one deep breath in through the nose.
Right down into the tummy.
And out through the mouth.
Really release out through the mouth.
Just in through the nose.
And out through the mouth.
Really let it out.
Make a noise.
Okay so in through the nose.
And out through the mouth.
Okay and just getting yourself comfortable in your chair or lying down.
And just knowing that this time is yours.
It's just for you.
Your space to look after you.
Bring your awareness to any sounds outside of the room.
Moving from sound to sound.
Noticing that there are only manifestations of energy.
Now bring your attention to the sounds inside the room.
Moving from sound to sound.
Bringing your awareness to your breath once more.
Noticing the in breath.
And the out breath.
And that happens with no effort from you.
Just like the tide.
In.
Out.
With no effort from you.
Bring your attention a little further in to your third eye between your eyebrows.
And seeing a screen at the back of your eyes.
On the screen I want you to notice a door.
A door.
Just notice what kind of door it is.
What material it's made of.
It's a big,
Small,
Ornate plane.
And very slowly I want you to open the door.
Push it open.
And it opens easily or more difficult.
As you open the door you find yourself in a long corridor.
You begin to walk down this corridor.
And at the end you can see a glimmering candlelight.
You walk towards the candlelight.
And you see a stairway.
A spiral stairway winding up.
You step on the first step.
The second step.
The third step.
The fourth step.
The fifth step.
The sixth step.
And the seventh step.
And at the top of the staircase is another door.
You open this doorway.
And you find yourself in an open expanse of countryside.
Really expansive.
Just notice if it's forested or fields,
Is it tilled,
Is it wild,
Is it desert,
Is it rock.
Begin to notice what's around you.
As you begin to walk down this narrow path,
Winding your way through the scenery.
To your right you can see an expanse of water,
Stillness,
Calmness and serenity.
Onward you walk and the landscape gets rocky.
First it's smaller rocks.
Then the rocks begin to get more jagged.
And you have to clamber a little over them.
You seem to be going upwards.
You keep on climbing.
Ahead of you you notice a stone slab.
You go over it to lie down and rest.
And when you lie down it feels soft even though it's rock.
It feels warm.
It feels safe.
And you lie down on the rock.
You bring your attention again inside of your body.
You're in a safe space.
And now bringing your awareness to somebody who's wronged you.
Not the most difficult person yet.
Somebody who's wronged you and something you'd like to let go of.
And as you lie there in the safe space I want you to feel where it is they wronged you.
Go back to that moment.
Just for a moment.
Really feel what it felt like at that moment.
Where in your body is it?
Where can you feel the pain?
Can you begin to visualise the pain within your body?
What shape is it?
What colour?
Is it hard or is it sticky?
Or is it jagged?
Really feel into it.
Now right in front of where you feel this pain I want you to imagine a ball of purple light.
The ball is slightly deflated.
You hold the ball up to the pain.
And you see the pain moving into the ball,
Inflating the ball.
That energy is moving into this ball of purple light.
So allow the energy to leave,
Feel it leaving your body into this purple ball that you're holding in your hands in front of you.
Just feeling it leave,
Breathing in through the nose,
And out through the mouth.
Just feel it's leaving you.
With each breath you're breathing in light and releasing any darkness into this beautiful purple ball.
Then slowly you rise with the ball in your hand from the slab.
And you walk a little further along the path.
You come to a cliff,
A steep,
Steep cliff.
And below you see the gorge below.
It's not a wide gorge,
It's quite narrow and you can see across to the other side quite easily.
Over the other side I want you to visualize the person who hurt you coming into vision on the other side of the cliff.
You see them walk up to the edge of the cliff.
And you now stand facing each other with the gorge in between you.
At the bottom of the gorge is a stream.
The stream begins to emit a steam,
A purple hazy stream that gets stronger and stronger.
Filling up the whole gorge with a purple flame-like energy.
It's filled up,
It's vibrant.
You can still see this person across from you.
And you still have this ball in your hand containing your pain.
Slowly you begin to toss the ball to the other person.
And you begin to play catch,
Tossing it backwards and forwards across the gorge.
Just throwing it,
Catching it.
Throwing it,
Catching it.
The purple flames from the gorge beneath are getting higher and higher.
And you are still throwing the ball backwards and forwards and the flames are almost reaching the ball.
Backwards and forwards.
Until you suddenly put your hands down by your side and you just don't catch that ball.
You see the ball fall down into the purple flames.
See it releasing,
See it burning,
See it vaporizing,
Disappearing.
It's not yours,
It's gone.
Breathing in through your nose,
Out through your mouth.
I want you to breathe in the biggest lot of light and really release your breath.
It's gone.
Slowly the flames begin to recede.
You can see the person on the other side.
You acknowledge them with the nod of your head.
You see them turn and walk away into the distance.
You turn your round and you begin to retrace your steps down through the rocks.
Past the stone slab,
Down through the jagged rocks,
Loose shale,
Until it begins to become countryside again,
Whatever you visualized at the beginning.
You're walking through the countryside feeling so peaceful.
You see that expanse of water to your left now.
And you feel the calmness and the serenity as you walk.
You notice what's around you,
Birds,
Animals,
Plants.
And walking down,
You see the door.
Opening the door,
You again walk down the spiral steps.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
And again you're in the corridor,
Walking down the corridor,
Noticing the doors on all sides of you and just noticing if any of them are ajar,
If they're any light where you couldn't see before.
And as you walk down the corridor,
You can go back through the same door you came in or you can choose any of the doors.
It's up to you.
So you walk through this door that you've chosen.
You sit down or lie down.
And you visualize yourself in the room where you are.
Notice the sounds inside your room.
Notice the sounds outside of the room moving from sound to sound.
And bring your attention to your breath,
The in-breath and the out-breath and how they happen with no effort from you.
Notice if you feel lighter if you let something go.
Know that this is a place you can come to any time you feel the need to let something go,
To lift a weight.
And very slowly and very gently you're bringing your awareness inside your body,
Drawing all your energy back to you.
And getting to gently stretch,
Moving your fingers and your toes.
And very slowly and in your own time opening your eyes.
Thank you.
