All right,
Forgiveness is defined as a conscious,
Deliberate decision to release feelings of resentment or vengeance towards a person or a group who have harmed you,
Regardless of whether they actually deserve your forgiveness according to you.
I invite you to get into a comfortable position,
Whether that be you're choosing to sit,
To lay down in whatever space you're allowing your meditation to take you to that place of relaxation.
We know forgiveness can feel sticky when we're not ready or you feel resistance to it,
But letting go of the energy that you're harboring with not forgiving means you allow toxic people back into your life because you're carrying them with you at all times.
So let's release today together,
Taking a big deep breath in and gently letting that go.
I invite you now to close your eyes if you haven't already done so,
Adjusting your body anywhere you feel any discomforts,
And we're going to take one more long,
Slow,
Deep breath in and release.
Studies have found that the act of forgiveness can reap huge rewards for your health,
Lowering the risk of heart attack,
Improving cholesterol levels in sleep,
Reducing pain,
Blood pressure,
Levels of anxiety,
Depression,
And stress.
We allow our breathing to return to its normal length and pace,
Noticing how that easy breath is coming in and out of our bodies,
Focusing on the rise and fall of your chest and your belly.
I want you to focus on pushing that belly up as you inhale and letting it flatten as you release.
Your breath is coming in and out of you easily,
Lovingly,
And freely.
As we focus in this meditation on letting go of the things that hold us back,
The things that keep us stagnant,
That stop our dreams,
When we exhale today we will release the thoughts or opinions that others place before us,
Releasing the way we are taught to think and feel that doesn't align with our true self.
Forgiveness allows you to let go of painful emotions that are attached to others,
Keeping in mind the biggest form of forgiveness is to yourself.
On your inward journey,
Think about the things that are holding you back.
Are you holding yourself accountable?
What are you telling yourself you've done wrong or bad or not good enough?
Releasing that negative voice that pops into your head when you think of this,
Or look in the mirror,
Or at a picture of yourself.
We're going to put down those heavy backpacks that we think we have to carry around.
Together we're going to go on a journey with no backpack.
You will follow my voice,
Your mind following the vision,
Focusing on your breathing,
Focusing on our imaginary steps,
Focusing on this journey.
Together we've arrived at Forgiveness Forest.
The trees are thick at the edge,
There's underbrush that looks impossible to get through,
And it looks dark should we step through.
In the distance we see a beam of light that's inviting and warm and it pulls us in.
Forgiveness starts with that first step and as we take it,
The scary dark parts of this forest lift and move away from us as a reminder that many challenges that come up in life can look scarier than they are.
We take a first step into the woods together.
The ground is a bit moist at first,
Like moss squishing under your feet.
A couple more steps in and the trees open up.
Everywhere you look in your mind's eye you see shades of green,
Light green,
Dark green.
Some of the leaves even look like they're glowing as the sun shines off of them and you feel a joy at this sight.
Feeling so grateful you took those steps in,
Releasing that feeling of fear,
Shedding it like a layer or a jacket.
You keep walking down the path towards the light you saw earlier.
We take a long slow deep breath in and release.
With each breath you're inhaling the smells of the forest around you and exhaling and releasing with forgiveness to others,
To you,
To situations.
Those emotions no longer serve you and you are doing the best you can.
Walking through this place of bliss,
This place of calm,
Gratitude fills your soul and you feel it sink into your heart center.
As you get to the edge of this meadow you can hear the soft sounds of water.
We take a few more steps forward and we come to a creek.
As we watch the water move effortlessly over the rocks,
You take your toe and you dip it in the cool water and close your eyes.
Your toes pressed into the shore,
Slightly muddy and earthy between them.
You are connected to earth and you are safe.
You decide to sit here for a moment,
Taking in all the sounds and smells,
The sights of nature.
With another long slow deep breath in,
You remember you have nowhere else to be and nothing else to do.
Only you can choose to harbor the emotions that make you suffer and forgiveness can look a number of ways.
It doesn't have to be what you've been taught or conditioned to think.
It can be as simple as you letting go.
Letting go of the pain,
The hurt,
The anger or the rejection.
No one in this world is perfect including you.
As we exhale we let go of the expectations,
The pressure,
The perfection and the people pleasing.
You're going to stay in the space for a few minutes to enjoy and thoughts of elsewhere may enter your mind and that's okay.
Let them pass through.
Focus on your breathing,
On the in,
The out,
The rise and the fall and we'll use a mantra this morning that is,
I forgive,
I let go.
I forgive,
I let go.
And you can say this over and over to yourself as many times as you need and you will hear my voice again in just a few minutes.
As you start to bring some awareness back into this moment,
Checking in with how your body feels,
Your mind,
Your emotions.
As we take another long slow deep breath in and gently let that go.
Forgive yourself for the time you didn't know better,
The mistakes that you have made and learned from,
For not listening to yourself,
For being less than perfect,
For feeling big emotions and for the times that you didn't choose you.
Together we let go and repeat after me silently and lovingly to yourself.
I am loved,
I belong,
I am seen,
I am heard,
I am safe.
And one more time,
I am loved,
I belong,
I am seen,
I am heard,
I am safe.
I forgive,
I let go.
I forgive,
I let go.
You can start now to wiggle your fingers and your toes and when you are ready,
Because there is no rush,
You can start to shift and move your body.
If you're in the space where you're going to head back to sleep or to asleep,
Enjoy that beautiful relaxation.
And if you're heading into starting your day,
You can begin to open your eyes.
Thank you for taking part in this meditation.
