Find a comfortable position,
Seated or lying down,
And close your eyes and take a gentle breath in.
Hold and exhale completely.
Let the rhythm of your breath become your anchor.
With each inhale,
Feel calm washing over you.
With each exhale,
Feel tension release.
Set an intention for this meditation time today.
May I reclaim compassion.
May I forgive with kindness.
May I heal.
May I reclaim compassion.
May I forgive with kindness.
May I heal.
Pause and feel the sincerity of your intention.
When you're ready,
Bring to mind a memory or aspect that you've judged.
Perhaps an action,
A decision,
A conversation,
Even a part of yourself.
Envision it as a small object you hold in your hands.
It's heavy and fragile and real.
Allow yourself to feel the emotional charge.
Perhaps shame or regret,
Sadness,
Without trying to fix or change it.
Notice where you feel it in your body.
Is there tightness in your chest?
A knot in your throat?
Clench in your stomach?
Begin to bring breath into that space.
Soften around it,
Giving it room,
And letting it express itself through you.
Now envision a warm golden light appearing at your heart center.
With every breath,
This light will spread to your heart.
Grows stronger.
Speak forgiving words,
Silently or softly aloud.
I recognize I did the best I could at the time.
I recognize I did the best I could at the time.
I forgive my lack of awareness and release the burden.
I forgive my lack of awareness and release the burden.
I choose compassion over guilt.
I choose healing over regret.
With each phrase,
Feel the light flow into the area of pain,
Dissolving harshness and replacing it with gentleness.
I choose compassion over guilt.
Now visualize a compassionate version of yourself.
Maybe younger,
Wounded,
Or simply in need.
And see yourself opening arms to them,
Bringing them into your embrace.
Hold them.
Hold them close.
Repeat this final affirmation with me.
We are whole.
We are worthy.
We are forgiven.
Let that warmth radiate through your whole body.
Take the time that you need.
When you're ready,
Bring your attention back to your breath.
You can begin movement.
Move your fingers,
Your toes,
Circle your wrists,
Roll your shoulders.
When you feel ready,
Open your eyes if they are closed.
Take a moment to let go of your body.
To feel the space inside your heart where forgiveness lives.
