This meditation is to help us find forgiveness and compassion for ourselves.
Go ahead and find a comfortable place to sit,
Ideally putting your feet on the ground and resting your hands comfortably in your lap or on your legs.
And we'll start by taking three deep inhales and exhales,
Inhaling fully and deeply,
Holding the breath and the energy at the top.
And as you exhale,
Allow your shoulders and your neck and the skin on your face and your eyebrows to relax.
Inhale again,
Fully holding the breath at the top.
And as you exhale,
Release the back muscles and your hips.
Release your legs.
Inhale again,
Fully holding the breath up at the top.
And as you exhale,
Allow all of your energy,
Your body muscles,
Your feet,
Your ankles down through your fingertips to fully and completely let go.
Just sitting and being present with yourself,
Bring your attention and your focus to the tip of your nose and follow your breath on the inhale and the exhale.
Noticing the breath as it hits the nostrils,
Noticing the temperature of the breath,
Becoming as present and mindful with your breathing as you can.
On your next inhale,
Follow the breath in through the nostrils and feel it go down your throat and deposit into your chest,
Into your lungs.
We're going to work today with the heart chakra,
The heart energy,
The place where we store many emotions and filter emotions from mind into body.
And we'll use our breath with intention to open up this energy and to find softness and ease and safety.
Noticing the breath as it flows in and goes into your lung area,
Just softly raising your chest.
Noticing the breath as it flows in and goes into your lungs area,
Just softly raising your chest.
And as you exhale,
Let go of the breath and let go of the breath.
As we become fully part of our breathing experience,
It allows us to go deeper within ourselves and to become fully in the moment.
On your next inhale,
Imagine with the breath coming in a beautiful emerald green light and that nurturing green energy deposits into the chest area,
Soothing and warming,
Comforting your whole body.
Letting your shoulders drop a little more,
Letting the stress between your eyes relax a little deeper.
Just become one with this breathing effort and expansion of the heart.
On your next inhale,
I want you to bring to mind any unresolved difficult emotion or event that comes regularly to afflict your mind or your body or your emotions.
It may be a resentment,
A pain,
A death,
A loss.
It may be fear of being hurt or abandoned.
Whatever is the deeper struggle inside yourself,
Notice that in your body and use the breath to find that emotion in your body.
And with our efforts of breath and tension and self love,
We're going to create a mantra to use to shift our energy into compassion and forgiveness.
So if your difficult emotion is anger,
On your inhale,
You will say,
I am angry and on your exhale,
You will say to yourself,
And I forgive you.
I am angry and I forgive you.
If your struggle is resentment,
On your inhale,
You will say,
I am resentful.
And as you exhale,
I forgive you.
I am fearful.
I forgive you.
Try to stay with one or two of these mantras regularly on the inhale and the exhale.
Repeating them with each breath,
Speaking to your subconscious and to your inner child.
Having compassion for your humanness,
For your mistakes,
For the acceptance of your experiences.
This starts to shift our inner terrain and offer an opportunity for growth.
Acknowledging I am and offering such a deep,
Honest will of forgiveness for allowance.
Letting yourself know that you are okay,
That you are allowed.
We don't force difficult emotions out of our system.
We acknowledge them,
We accept them,
And we forgive them.
I am hurt.
I am hurting.
I forgive you.
I love you.
This simple meditation can be very powerful if we use our intention and our breath to open the pathways of the heart to truly connect with the feeling of the reality of the pain.
And to simultaneously nurture and be present for our pain with the acceptance,
The forgiveness,
And the compassion.
And this is all we need to ask of ourselves.
I am lonely.
I forgive you.
I love you.
I accept you.
You may sit with this mantra and meditation for however long you like or come back to it at any time when a difficult feeling arises.
Use it while driving in a car.
I am rageful.
I forgive you.
Open the heart,
Be present,
And participate so that these emotions don't get stuck and stagnant in our energy fields.
If at any time certain people or experiences come to mind with the forgiveness process,
Redirect your attention back to yourself,
Back to your inner child,
Back to your inner pain and your wounds and those difficult feelings.
And acknowledge and accept what is true for you.
This meditation doesn't have anything to do with forgiving others at this point.
This meditation is to remind you that you are allowed and you are forgivable.
I am and I forgive.
Whenever you're ready,
Bring your focus and attention back to the tip of your nose.
Noticing how your body feels,
Noticing how the energy and pathway around your heart feels.
And just sit for a couple of minutes.
A good practice to note is when the resistance is gone to the upsetting feeling or painful emotion.
That may be a good time to come back into full consciousness and in the meditation.
Otherwise,
Try to sit,
Breathe and repeat the mantras to soften the emotion and energy.
Whenever you're ready,
Gently open your eyes.
