Forgiveness is an incredibly powerful experience for restoring balance in our lives.
There is an undeniable energetic benefit to forgiving,
To letting go,
And transforming pain.
This forgiveness meditation is aimed to help you do just that.
It takes you on a journey as it guides you to gently and lovingly let go of past circumstances and experiences that caused you pain.
Because ultimately,
True forgiveness sets us free.
You can do this now.
So at this time,
Make yourself comfortable.
Gently close your eyes.
Keeping your mouth closed,
Begin to slowly breathe in and out through your nose.
Allow your inhalation to flow deeply into your abdomen as if you're inflating a balloon deep in your stomach.
Your chest hardly moves.
Take long,
Slow,
Deep breaths into your stomach.
Slow your breathing down even more.
With every breath you take,
Allow your whole body to relax.
Beginning at the top of your head,
Slowly go down and become aware of each part of your body.
Notice your eyes,
Cheeks,
And jaw muscles.
And with the next breath,
Allow your eyes and jaw muscles to relax.
Simply allow your whole face to relax with every breath.
Next,
Bring your attention to your neck and shoulders.
Become aware of any tension being held in this area.
Allow your neck and shoulders to relax and soften with every breath.
Now bring your attention to your chest and stomach.
Notice the rise and fall of your chest and stomach muscles with every breath.
And feel your chest and stomach muscles soften.
Bringing that relaxation down your body,
Continue to go down your legs,
Down to your knees and calf muscles.
And with the next breath,
Allow any tension remaining in your body to flow out now through the tips of your toes.
You are now relaxed,
At ease,
And ready to experience true forgiveness.
At this time,
Allow an image to come of someone toward whom you have anger or resentment.
Let yourself see that person now as if they were sitting across from you in a chair.
Choose whomever you like.
It doesn't have to be the person who has hurt you the most,
Just someone toward whom you hold resentment.
Look at that person and say to them,
I forgive you for whatever you may have done to harm me,
Intentionally or unintentionally,
I forgive you.
Imagine them coming into your heart just for now.
Hold them there in your heart for a moment,
Breathing in and breathing out,
Staying present with them,
Relaxing and feeling forgiveness for them.
Allow yourself to be for a moment more in this forgiveness.
If any negative thoughts,
Emotions or resistance come in,
Simply notice those thoughts,
Emotions or resistance and bring your attention back to your heart and inhale and exhale into your heart.
Allow your heart to open and soften with each breath.
Whispering to them once more,
I forgive you.
Stay here for some time,
Allowing yourself to feel true forgiveness flow from your heart to theirs.
It is okay to finally let go of the pain and anger and be free.
Feel your heart soften and expand as you forgive and let go.
Remember you are safe and secure and most of all you are loved.
Now let them go,
Saying one last time,
I forgive you.
Be aware of yourself again,
Breathing in and out through your nose,
Allowing your abdomen to be soft,
Breathing slowly and deeply,
Feeling yourself present here and now,
In your chair,
Relaxing further into your chair with each breath,
Breathing in and out.
Now imagine someone whom you have harmed in some way.
Imagine them as if they were sitting in a chair across from you.
Choose whomever you like.
It doesn't have to be the person whom you have harmed most,
Just someone whom you have hurt whose name or image comes to you right now.
Look at that person sitting across from you right now and say to them,
Forgive me for whatever I may have done to harm you,
Intentionally or unintentionally,
Forgive me.
Open your heart to this person and imagine them opening their heart to you,
Imagining your hearts melting together.
Hold them in your mind and in your heart for a few moments,
Feeling forgiveness flowing from them toward you.
Imagine your hearts melting together.
Stay here for a moment and allow yourself to fully accept the forgiveness.
If any negative thoughts,
Emotions or resistance comes in,
Simply notice and bring your attention back to your heart and inhale and exhale into your heart,
Allowing your heart to open and soften with each breath,
Whispering to them once more,
Forgive me.
Again,
Stay here and feel the forgiveness in your heart.
It is okay to be forgiven.
Now let them go,
Thanking them for the forgiveness that they are offering you,
Allowing yourself to feel the forgiveness flowing from them to you,
The connection between the two of you,
Breathing slowly and deeply,
Feeling yourself present here and now,
Relaxing even deeper into your chair with each breath,
Breathing in and breathing out.
Now allow the image of yourself to come to you.
Imagine that you're sitting in a chair across from yourself.
Look at yourself and say to yourself,
I forgive you for whatever you feel you've done to hurt yourself,
For however you've let yourself down,
I forgive you.
Feel the sensation of opening your heart to yourself,
Feeling the connection between you and the image of yourself sitting in a chair across from you,
The connection being your hearts.
Allow this sensation of opening and softening to spread from you to your image and from your image back to you,
Uniting you.
Feel the forgiveness for a few moments more.
Again,
If any negative thoughts come in,
Focus back on your heart and say to yourself once more,
I forgive you.
Allow yourself to feel what self-forgiveness feels like,
Remembering that you are safe and secure and that it's okay to let go.
You are forgiven.
Allow the feeling of forgiveness to spread from you,
From your heart to all those who are in need of forgiveness.
Allow this feeling to grow and expand as far as you can imagine,
Saying to yourself and to all those who may need forgiveness,
I forgive you.
You now know that it's okay to let go,
That you are safe and secure,
And most of all,
You are loved.
Now allow yourself to now truly feel how forgiveness has penetrated deep into your heart.
Now gently allow that image to fade as it is time to bring this journey to a close.
So with your next three breaths,
Start to bring your attention back to your physical surroundings.
Notice your feet touching the floor.
Feel yourself sitting in your chair,
Noticing the cool air passing through the tip of your nose.
Slowly and gently come back to the moment.
Feeling safe,
Feeling secure,
Feeling loved.
And when you're ready,
Taking your time,
Gently open your eyes and carry this forgiveness with you deep in your heart.
