Hello and welcome to this guided sleep meditation that will focus on inner clearing,
Forgiveness and the Hawaiian prayer,
Ho'oponopono.
My name is Jason Stevenson and I invite you to gently open your heart as you move with me through this deeply healing and restorative practice.
And closing your eyes if you have not done so,
Then explore what it feels like to fully arrive here.
And to arrive in this sense means simply to let your mind join your body,
To set aside for the time being any notions about the past or the future.
You can help your mind to arrive here by tuning in to the surface beneath your body,
Or by holding your entire being in open awareness.
Establishing this sense of presence will anchor you as you journey through this practice of clearing away any past mistakes,
Wrongdoings and resentments.
Because as we surrender into this moment,
It becomes more natural to surrender any inner workings that prevent us from living in the name of love,
Patience,
Forgiveness and understanding.
Now,
Let your attention land on the breath's flow if it's not already there,
And simply mind this natural movement of life force as you ground into this practice for a few more moments,
A few more breaths.
Let each inhalation create an inner expansion,
And each exhalation an inner softening.
The Hawaiian prayer,
Ho'oponopono,
Is a practice of healing and clearing through forgiveness.
Translated,
This term can be understood to mean to make right or to correct.
Some definitions even refer to it as a mental and emotional cleansing.
During this practice we will explore the power of forgiveness by first easing the physical body and then moving into a guided visualization for a deeper level of mental and emotional clearing.
We will finish this practice with a repeated Ho'oponopono mantra as you gently surrender into a good night's sleep.
So,
I invite you now to take a moment to come back to the physical body,
Simply noting what it is like to be in the present space that you occupy.
And as you are guided through the physical body,
I invite you to bring your loving awareness to each area that we pass.
As you inhale into each corner of the body,
Bring a healing white light or a sense of love to that area.
And as you exhale,
Let it soften into the present moment.
So beginning now at your toes,
Holding them in your full awareness,
Breathe loving energy into these parts of you,
Sending the breath all the way down,
And then exhale to let any tension here dissipate.
And moving up now to your ankles,
Breathing in deeply down into your ankles,
And releasing.
Your calves and shins,
Sending the breath down,
And releasing,
Softening.
Moving up to your knees,
Breathing in,
Breathing out.
Your thighs and your hamstrings,
And shifting the focus to your pelvis and your hips,
Breathing in,
And on the breath out,
Softening.
Your belly and your lower back,
And then moving up to your spine,
And releasing.
Your spine to your chest,
And your upper back.
Now draw your attention to your fingertips,
Breathing light or love into your entire hands,
And releasing on the out breath.
Continuing with your wrists,
Your lower arms,
Your elbows.
Moving up to your upper arms,
Breathing in,
Breathing out,
And release.
And your shoulders,
Breathing in loving energy into your throat area,
And soften as you exhale.
Continue with your jaw and your mouth,
Your cheeks,
Ears,
And nose.
Your third eye area between your two eyebrows.
And then finish by breathing this way into the crown of your head.
Hold your entire body and your awareness now for a few more grounding breaths,
Before we move deeper into this process of clearing.
You might imagine that your entire body is being bathed in a white light,
One that frees you of any inhibiting physical tension.
And then gently let that white light dissipate in your own time.
Now this will be a journey of clearing and forgiveness.
And while on the other side of these processes is deep peace and love,
The journey itself may be challenging for some.
Depending upon how you find yourself in this moment,
Offering yourself or others forgiveness may cause difficult emotions to arise.
If this turns out to be the case for you tonight,
Remember that you can always come back to your breath or your body to ground yourself.
Let your heart journey as deep as it is meant to be in this moment,
Knowing that you are universally supported.
So,
Take a moment to find yourself standing outside of a home or cabin that feels safe,
Comfortable and welcoming to you.
It might be a home that you know,
Or one that the mind creates.
In either case,
Observe what its exterior looks like.
What is it made of?
What is the surrounding environment like?
What about this abode that warms the heart and soul?
Take a few moments to cultivate an image of this home in your mind,
Letting it bring you a sense of safety and peace.
This home has shown up for you today to serve as a symbol for coming home to yourself.
It represents a return to the love,
Support and care that is within you.
And so,
Before you make your way inside,
Take a moment to set an intention to love,
Care for and support yourself unconditionally.
And now,
As you reach your hand for the door handle,
You slowly turn,
Pull and make your way inside.
Standing in the front hallway,
You feel an immense sense of relief and gratitude wash over you.
The home is exactly what you imagined it would be when you stood outside of it.
A sanctuary full of love,
Light and beauty that also lives at the very core of your being.
Take a moment to imagine what this hallway looks like.
What colors are its walls?
What details and accents does it boast?
What artwork adorns it?
Now you slowly walk down the drifting main hallway,
Soon arriving in a living space that is warm,
At ease and full of soul and charm.
It contains details both large and small that bring you a sense of coming home to yourself.
This room is a perfect reflection of who you are at your loving core.
Take a few moments now to paint in your mind's eye.
Notice the windows,
The light and the energy that this room holds.
Imagine now that alongside one wall of this room is a mirror,
Tall and wide.
It reflects back the entire room into the onlooker's eyes depending upon what direction and angle it is approached at.
Something about this mirror is mesmerizing,
And then you notice that just in front of it,
Cushions and blankets rest as if it's been waiting for you.
Slowly and mindfully,
You make your way over to this little oasis within the soulful room you've designed,
Taking a seat upon the blankets and cushions presented here.
You settle in,
Straightening the spine as much as comfortable and letting the shoulders relax.
Your jaw softens,
As does your forehead and belly.
And then you meet your own eyes in the shimmering mirror.
As you stare into your own reflection,
Take a moment to simultaneously hold your heart in your awareness.
Let the loving,
Compassionate energy of your heart be the source of the healing or clearing that is possible here.
And as you hold your own gaze in this mirror,
You sense that you are returning to yourself.
How long,
You wonder,
Has it been since you've been this lovingly attuned to your own inner reflection?
And yet,
While love is indeed present here,
You might find that limiting judgments about who you are or where you've been come up to the surface.
Because sometimes when we attempt to love,
Cherish or accept ourselves,
The mind rises with its whispers of resistance.
Often these inner judgmental whispers are subtle,
And yet they can have such a strong effect on how much love,
Forgiveness and kindness we are able to grant ourselves.
So in order to clear whatever stories,
Thoughts or beliefs that may be holding you back from unconditional self-acceptance and reconciliation with your true self,
You look at yourself in the mirror as you slowly repeat these words.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I'm sorry.
Please forgive me.
Thank you.
Spend some time now on your own in silence,
Cultivating these words and an energy of deep care and consideration for yourself.
As you whisper these words,
I love you,
I'm sorry,
Please forgive me and thank you,
Invisible knots of resentment,
Judgment and wrongdoing begin to untangle themselves from your body.
Your body becomes lighter,
Your mind becomes freer and your heart becomes more loving.
Whatever you may hold against yourself and whatever you may have done in the past does not define who you really are.
Beneath the wise and loving energy of forgiveness,
You are able to clear yourself.
You repeat these affirmations three more times now each.
I love you.
I'm sorry.
Please forgive me.
I'm sorry.
Please forgive me.
I love you.
I'm sorry.
I'm sorry.
Please forgive me.
Thank you.
Now the words dissipate into the atmosphere around you as you come back to the quiet space within.
You meet your reflection in the mirror once again,
Feeling a wave of gratitude wash through you.
You are grateful for the energies of love,
Kindness and forgiveness for showing up today,
And you are grateful for this return to yourself,
For this inner reconciliation.
If you need some more time to connect with your loving center,
Imagine yourself resting a hand upon your heart and breathing into that space.
Each inhalation brings a wave of self-love,
And each exhalation frees you from the entanglement of judgment,
Resentment and the past.
You take one last look in the mirror,
And then you turn away from it and back towards the beautiful room that holds you.
And as you rest here,
Grounded in both the earth and in your heart,
Take a moment to consider if there is anyone you might like to offer this loving,
Forgiving and clearing energy to.
When you feel ready to,
Simply offer to any individuals or to the universe at large,
The loving kindness that has cleared you here tonight.
And when you are ready,
Come back to your breath and to the homey room that supports you.
Take three full deep breaths in your own timing now,
Surrendering any residual tension with a sigh as needed.
Let your breath resume its natural rhythm after that third deep breath.
And within the image of this inner sanctuary,
Envision yourself coming to curl up on the floor for a couch within this room.
Envision yourself fully supported by cushions and blankets,
And then gently close your eyes on even this visualization.
As you come back to your body and to the reality that holds you,
Know that the energies you cultivated in this sacred home are now embedded within you.
As you drift into sleep,
They will strengthen their roots so that you will soon embody their wisdom in each and every cell of your being.
Allow your body to melt,
Taking a brief moment to notice if there is any tension that might like to be released or any adjustments that need to be made.
And as you surrender into this space that holds you,
Allow this Hawaiian prayer to continue clearing your inner world of that which no longer serves you.
Please forgive me.
Thank you.
I'm sorry.
I'm sorry.
Please forgive me.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I'm sorry.
I'm sorry.
Please forgive me.
Thank you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
I'm sorry.
Please forgive me.
I'm sorry.
Please forgive me.
Thank you.
I'm sorry.
Please forgive me.
I love you.
I'm sorry.
Please forgive me.
Please forgive me.
Thank you.
Please forgive me.
I'm sorry.
Please forgive me.
I'm sorry.
Please forgive me.
I'm sorry.
Please forgive me.
I'm sorry.
Please forgive me.
Please forgive me.
I'm sorry.
I'm sorry.
Please forgive me.
I'm sorry.
Please forgive me.
I'm sorry.
Please forgive me.
