Meditation For Forgiveness

Feeling anger and resentment at someone else? Or guilt over something you've done? This meditation for forgiveness will help you extend and experience forgiveness either for yourself or another, leaving you feeling lighter and more at peace. Forgiveness is one of the most powerful tools to let go of negativity and improve our life and relationships. In this session, you'll relax your mind and body through intentional breathing and grounding techniques, and then practice forgiveness through a guided visualization.

Transcript

Hello and welcome to this meditation for forgiveness. My name is Lara and I'll be your guide today. Whether applied to ourselves or someone else, Forgiveness is a powerful tool to let go of negativity and improve our life. And forgiving ourselves or someone else does not mean that we're saying what happened was okay. It means we will not allow the energy around it to continue hurting us. If you haven't already, Go ahead and find any comfortable position for you. Either sitting upright with a straight spine or lying down on your back if that feels more loving and supportive to you right now. Once you're there you can close your eyes or gaze softly down in front of you and rest the hands wherever feels good. Let's take three deep inhales and slow exhales together. So empty any air out and big slow breath in, Really filling the belly with air. And then slowly exhale. Again long deep inhale, Imagining oxygen moving into every inch and cell of the body. And let it out, Maybe with a sigh. Last one, Deepest breath you've taken all day. And exhale, Maybe letting something go. Beautiful. You can let your breath fall back into its natural rhythm. Let's begin this practice by saying, I'm ready to forgive myself and others. Holding on to guilt or anger is only hurting me. Let's take one more deep breath in. And let it go. And go ahead and take your awareness to the top of the head. And we're going to slowly start moving your attention down the body, Releasing anywhere you may be holding tension, Anywhere you may be gripping or tightening. And you can just hold the intention that wherever your attention is, That part of the body relaxes. So starting at the top of the head and moving down, Softening the forehead. Quieting the mind behind it. Feeling the eyes rest. The cheeks soften. Allowing the jaw to unclench. Maybe even yawning here. Moving down the neck and throat. Down to the shoulders. Maybe the shoulders drop down and back as they release something they've been carrying. And continue on your own time, Releasing any tension all the way down to the feet. Fingertips and toes. Beautiful. Just feel this relaxation throughout the body. Allow every breath to soften and relax you even more. Can you welcome feelings of peace, Love, Or joy with every breath you take? Good. Now from this calm, Relaxed place, We're going to move to a place of forgiveness. Visualize yourself in a beautiful garden. It's a mild day and there are fluffy clouds moving gently across the sky. Feel the sun periodically warming your skin. Hearing some birds. Admire the beauty of the vegetation. Noticing the many colors of flowers throughout the garden. Smelling their scent. A sweet, Welcoming fragrance. Now you notice a small, Inviting footpath through some flowering shrubs. And you decide to go down it. As you curve around the beauty of this garden, You inhale the fresh oxygen that these plants produce. You feel relaxed and at peace here. Now as you round a corner, A small bench made of wood comes into view. And you see the person you most need to forgive is sitting there. It could be a version of you or someone else. This person has been waiting for you because this is a very important encounter. You sit down beside them because this place is very safe and there are some things that need to be said to this person. With bravery, Courage, And heart, Look them directly in their eyes and say everything you need to say to this person. And now, If you're ready, Say, I forgive you. People make mistakes and I forgive you. Take a deep breath in, And exhale. You notice that you feel lighter, Like a weight that was on your chest has been lifted. A cloud that was above you parts, And you feel the warmth of the sun on your face. The darkness that was once in their eyes also begins to lighten. Maybe you reach out to grab their hand or embrace them in a hug. Or maybe they simply get up from the bench to leave because there's nothing more to say. Allow whatever feels natural and right to unfold. Beautiful. Take a deep breath in, Breathing in new, Fresh air. And then letting it out. I invite you to bring one or both hands to the heart if that feels good. And repeat the following affirmations after me, Either out loud or in your head. I forgive myself for past mistakes. Mistakes are an important part of growth. I forgive others who have intentionally or unintentionally hurt me. I release myself from the weight of resentment. I choose to let go of the past and embrace the present. Forgiveness is a gift I give myself, And I am worthy of it. I acknowledge my feelings and choose to move forward with love. Allow these affirmations to expand the feeling of lightness in your body. How light and free can you feel in this moment? Just take a minute to feel lightness expand. Beautiful. I invite you now to thank yourself for showing yourself compassion and care through forgiveness. Taking this feeling of peace and lightness with you, Start to gently come back to the present moment. Maybe wiggling the fingers and toes, Inviting movement slowly back into the body. You can take the arms overhead or stretch in any other way that feels good. Then taking as much time as you like, Whenever you feel ready, You can slowly and gently open your eyes.