Welcome.
Settle yourself into a comfortable yet upright seated position,
Keeping your back,
Neck,
And head straight.
Make sure to avoid any straining or pushing or pulling.
Extend your spine upward,
Slightly tuck in the chin,
Roll your shoulders up and back and down,
Expanding your heart center.
And when you're ready,
Close your eyes.
Now let's take a couple of deep breaths.
Breathing in deeply through the nose and breathing out slowly through the mouth.
Taking a deep breath in through the nose,
Expanding the belly and the chest,
And releasing the breath out slowly and gently.
And one last time,
Breathing in deeply and breathing out slowly with steady control,
Allowing all tension and discomfort to melt away.
You are here and you are present.
So just tune into the feeling of acknowledging your breath,
Acknowledging your presence here,
And just noticing how that feels.
And now I want you to bring to mind something that you would like to be forgiven for.
Recall what you could see and hear at the time,
Maybe what was communicated or what the action that was taken was.
Notice how you feel.
Take a few moments to consider whether any action is required on your behalf to correct any wrongdoings.
It may be that you need to apologize or put things right in some way.
Trusting yourself for forgiveness in a way that feels right for you without getting lost in the content of the story or whatever it is that happened.
So take your time repeating the following phrases in your mind while holding love and compassion in your heart.
I easily forgive myself.
I lovingly forgive myself.
I am free.
All is well in my heart now.
I allow myself to give and receive love freely.
Now bring to mind a person that you wish to let go of or forgive.
They might be near to you or far away.
It might be somebody from your past.
For someone who has wronged you,
Forgiveness does not excuse their behavior in any way.
And just as the body needs time to heal from an illness,
The heart and soul need time to heal from hurt,
Pain,
And anger.
It is a gradual process of growing and healing.
For now,
In this moment of time,
Let go of any hurt in your heart and make room to invite in a little bit of peace and healing.
Offer this person forgiveness.
Simply sit in compassion and repeat the following phrases.
I easily forgive you.
I lovingly forgive you.
You are free.
All is well in my heart now.
I allow myself to give and receive love freely.
Now I invite you to notice how you're feeling.
Bringing awareness back to the breath,
Back to the body,
Taking a few easy deep breaths and offering yourself some gratitude for taking this time for yourself,
For taking care of your heart,
For lightening the burdens,
Breathing in stillness for as long as you wish.
Gently bring your awareness back to the flow of your breath.
There,
Supporting you.
Become aware of your body resting.
Bring your attention to your toes and give them a little wiggle.
Then to your fingers and give them a little wiggle.
Give your shoulders a gentle shrug.
And when you're ready,
Open your eyes to a new day,
Allowing yourself to give and receive love freely.
Namaste.
