Welcome.
This is your forgiveness meditation.
This is going to be an interactive experience for you so that you can feel calm,
Supported,
And safe while you do this really important work.
Forgiveness is the foundation to healing and forgiveness is not for the person you're forgiving.
Forgiveness is for you.
Forgiveness is for letting go of the weights that have been keeping you heavy either consciously or unconsciously.
Forgiveness can come in many forms.
Forgiveness of self,
Forgiveness of others,
Forgiveness of illness,
Forgiveness of circumstances.
We have the capacity within us to forgive anything that is getting in the way of our peace and our well-being.
So I'm glad you're here because you deserve to feel light and to remove everything that has been holding you back whether you've known it or not.
So I want you to get comfortable.
I want you to feel your bottom on the seat or your back against the wall.
Whatever surface you're on,
Just be there.
It will be most appropriate that you're sitting because in this exercise you will also be doing your forgiveness which is oftentimes going to be written out or spoken aloud and it's noted that sitting is best for that.
Please don't listen to this audio while driving or trying to do other tasks.
Just be here right now.
Just you,
My voice,
And everything that you are willing to forgive.
So I want you to take a deep breath in,
Hold it,
And exhale.
Feel the breath leave your belly and as you breathe in one more time really feel the air coming into your system and surrounding your muscles and your bones.
That fresh oxygen coming in and filling you up from the inside out.
Breathing in now,
Holding it,
And exhale.
This meditation is not built to get you into any form of hypnosis state or even a deep meditative state.
This meditation is built to just remind you that you're supported and safe.
So in the forgiveness practice that has worked for myself and that has worked for my clients is making sure that you are releasing the person whom you are forgiving.
So I want you to take a moment right now to consider the people in your life that you have felt victimized by,
People in your life that you have considered to have had a troubled relationship with.
I want you to consider the people in your life that you know have directly hurt you whether physically,
Mentally,
Or emotionally.
I want you to see their face.
You can see them in your mind's eye.
If you're feeling some resistance right now that's okay.
That part of you is just wanting to keep you safe.
Let that resistance know that you see it and that you appreciate that it showed up.
Now I want you to consider why you think you want to forgive this person that you have in your mind.
Consider the benefits and how you would feel if you released the burden that has been on you caused by holding on to the resentments,
The anger,
The frustrations.
Take a moment to consider how you feel right now and how you'll feel after this burden is released.
So in this exercise in a moment I'm going to guide you how to directly forgive somebody but then I want you to pause this audio while you do the exercise and if at any time you need to come back just hit play and I'm gonna be here to guide you through a way of calming yourself,
A way of speaking to yourself and grounding back into this moment.
You may find at times in a forgiveness exercise that you're taken right back to the time where you were hurt.
You may feel a flood of emotions.
These emotions are safe.
These emotions are normal and these emotions are necessary.
So my advice is to thank each emotion as it shows up and if no emotion shows up that's okay too.
So in a moment I want you to choose one person who you are willing to spend some time forgiving.
Okay good.
So how you're going to do this is either out loud you're going to hear your own voice say it or with a pen and paper you are going to write it and what you're going to say or what you're going to write is this.
Name of the person whatever their name is I forgive you for and then I want you to in as much a detail as possible explain the scenario or the situation the circumstance the feeling that you experienced at the hands of this other person.
I want you to explore what it feels like to go into detail and then once you know you've completed the thought that you want to forgive them for and you've said the words you are going to say I now release you and then you're going to continue because there could be numerous things that you want to forgive this person for.
So you'll repeat it name I forgive you and then you're gonna describe the exact situation that you're forgiving them for and then at the end you're gonna state I now release you and you're gonna continue on like this until you feel that you are done or quite possibly it has become emotionally overwhelming maybe you need to slow down and that's okay go ahead and hit pause and come back to this audio so what will happen is if you hit pause when you hit play again I'm here I'm here to guide you and you are always safe so go ahead now think of the person's name see them in your mind's eye and begin so you're going to say name I forgive you and go into detail and then say I now release you now is when you're going to want to pause this audio and then come back to this audio whenever you feel ready okay so you have just forgiven somebody that has caused you pain that has caused you harm where you have felt the burden of guilt shame embarrassment resentment anger and now you've released them from your subconscious you may feel immediate relief you may not and that's okay whatever you feel right now is perfectly okay right now maybe you're feeling relaxed or maybe you're feeling tense listen to what your body needs right now and honor it if you are feeling tense turn this audio off and go for a walk go do something enjoyable but first thank yourself for doing this work and if you feel relaxed well enjoy this feeling and also go for a walk or do something nice for yourself and again thank yourself for doing this work because I want to remind you my friend forgiveness isn't easy forgiveness for a lot of people is extremely challenging but forgiveness is necessary for us to have clarity of mind for us to have peace in our relationships forgiveness is a very effective cornerstone to healthy relationships and to a healthy sense of self so you are embarking on a massive point of your healing journey by doing this exercise and by doing this work be proud of yourself for finding yourself here so with this audio exercise and the forgiveness exercise you can come back to this and forgive as many people as you want you can begin forgiving yourself for the things that you would like to forgive yourself for and this audio is here to support you you may find that you won't need the audio and you may find that you can just do this on your own but until you're there know that this audio is here to support you so let's take a deep breath in hold it and exhale loosen your shoulders unclench your jaw if you're feeling tension in your jaw relax your forehead if you feel that your eyebrows are raised or there's tension in your forehead you're safe my friend forgiveness is safe you are whole you are complete and you are loved so thank you for listening to this audio thank yourself for doing the work and I will look forward to seeing you here in this place again when you're ready have a wonderful day you
