This is a forgiveness meditation.
Sit or lie comfortably where you will not be disturbed.
Gently close your eyes and focus on your breathing.
As you breathe in,
Just notice the coolness of the air as it enters your nostrils and notice your body relaxing and feeling calm.
As you breathe out,
Notice the air is a little bit warmer on your nostrils and feel your body releasing and letting go.
Visualize yourself in a beautiful meadow.
It is a bright,
Sunny,
Warm day and you are completely safe.
Look around you.
What can you see?
Do you want to change the scene at all?
If so,
Add in anything at all you'd like to.
Make this your very special place of safety and security where you can come when you want to relax and refresh.
While feeling calm and content,
Take a moment to think of someone who has hurt or upset you in some way.
Visualize this person or these people and knowing that you are safe and that they cannot hurt or affect you in any way.
Tell them how much they have hurt you and why you feel the way you do.
Get everything off your chest.
Don't hold back.
Allow any emotions you have to flow to the surface and be released now.
Know that if you keep these feelings inside,
They will cause disease within your body.
Notice the hurt on their faces as you express your deepest feelings.
When you feel you have covered everything you need or want to say,
Tell yourself gently,
I easily release old hurt,
Anger,
And resentment from my body,
Mind,
And emotions.
And look at that person or people and say,
I forgive you and I forgive myself and I am free.
See a ray of sunshine embrace all of you.
See their gratitude for your forgiveness and then just watch them disappear as you turn away and back to focusing on your wonderful sanctuary that now has all your favorite things in it.
Just quietly here for a moment,
Just thinking about all the wonderful things you have in your life.
Excuse me.
Notice how much lighter you feel now.
How you've just opened up so much space in your heart.
How that feeling of heaviness,
Resentment and blame has lifted.
And now you feel a sense of peace and joy and calm.
Know that all is well in your world.
You are forgiving.
And you are forgiven.
And so it is.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
