Hello and welcome to the forgiveness meditation.
My name is Yelena.
Please find a comfortable place and a comfortable position for this meditation.
Make sure you are comfortable enough but also alert so you don't fall asleep.
Straighten your back.
Relax your shoulders.
Soften your face and jaw.
Close your eyes.
Let's begin with 3 cleansing breaths.
Inhale through the nose and exhale through the mouth.
Inhale and hold.
Slowly exhale.
And let's do 2 more.
Follow your own rhythm.
Release all the tension with every exhale.
Rest your awareness now on your breath.
Do not force your breath or awareness.
Simply notice how the breathing happens.
Notice your inhale.
Notice how the shoulders open up.
Chest,
Stomach to receive new air,
New energy.
And direct now every inhale to your heart center.
Feel your chest open even more.
And feel your heart become big.
Feel the love and joy and gratitude that fill your chest and fill your heart.
How does love feel in your body?
It opens you,
Relaxes you,
Softens you,
Makes you feel safe and protected.
Invite that feeling,
That vibration to move to your whole body.
Feel that you are in a beautiful,
Comfortable,
Soft cocoon of love and acceptance and understanding.
And from this place and this vibration,
We are going to work on forgiveness.
Forgiveness is an act of unconditional love.
It is an act of understanding the cosmic perspective and going beyond duality.
It is an act of recognizing your and everyone else's humanity.
So,
Let's start with forgiving ourselves.
Infuse the words that I'm going to offer you with this feeling of love and safety and acceptance.
I forgive myself all wrongdoing,
Willing and unwilling.
I forgive myself all wrongdoing,
Conscious and unconscious.
I forgive myself all wrongdoing,
Willing and unwilling.
I forgive myself all wrongdoing,
Conscious and unconscious.
For a few moments here and the sentence the way you want to.
I forgive myself.
With each sentence,
Feel how the burden leaves your shoulders.
Feel how the blocks that you've been holding slowly melt.
Feel how lighter and easier you feel now.
Now let's ask for forgiveness.
If I have harmed you willingly or unwillingly,
I ask for forgiveness.
If I have harmed you,
Consciously or unconsciously,
I ask for your forgiveness.
If I have harmed you willingly or unwillingly,
I ask for forgiveness.
If I have harmed you,
Consciously or unconsciously,
I ask for forgiveness.
And take a few moments to add your own personal statements.
Just ask them from a place of safety and openness and acceptance and love for yourself and for the others.
And let's work on forgiving those who harmed us.
Open up your heart.
Set an intention to forgive.
If you have harmed me willingly or unwillingly,
I forgive you.
If you have harmed me,
Consciously or unconsciously,
I forgive you.
If you have harmed me willingly or unwillingly,
I forgive you.
If you have harmed me,
Consciously or unconsciously,
I forgive you.
Add your own personal statements here.
If it feels hard to say I forgive you,
You may choose to say I am willing to try to forgive you or I intend to forgive you.
If you have harmed me willingly or unwillingly,
I forgive you.
And let go now of the statements and return to your heart.
Stay with it.
Keep feeling the breath coming to your heart.
Feel the breath sustaining you in this world,
Feeding you with nutrients,
With energy,
With life.
Express gratitude for each breath,
For each moment,
For an opportunity to forgive,
To release the tension,
To release the blocks,
To heal,
To set yourself free and to set others free.
And we are slowly coming to an end.
You may stay a bit longer to work on forgiveness or simply rest your mind or you may choose to return to your day.
Slowly notice your body.
Wiggle your toes,
Your fingers.
And when you're ready,
Open your eyes.
Thank you for meditating with me.
You're welcome.
You're welcome.
