Hi,
I'm Lindsay and I'll be guiding your meditation today.
Gently get comfortable in your space,
Hands resting on your lap,
Around the top of your knees or maybe even comfortably at your sides.
Gently close your eyes or soften your gaze,
Breathing in and out through the nostrils,
Beginning to notice the breath,
Slowing down the inhales and the exhales,
Finding peace here.
Finding peace in this space,
Knowing that this is a healing place and you are safe here.
When I say the word forgiveness,
What does that bring up for you?
Where are you holding this anger,
The resentment or past experiences?
Where are you holding it in your body?
Maybe you feel it in your throat or in your heart space.
Maybe it feels like a weight on your shoulders.
I'm here to tell you that it is okay.
It is okay to feel this.
It is okay to feel how you feel.
Gently place your left hand on your heart and your right hand on top of the left.
Breathe in deeply and let go.
Picture that person,
Place or event in the mind,
Something that weighs you down,
Something that doesn't sit right with you.
This might bring up emotions and that is okay.
You are safe here.
Breathe in and let go.
Let yourself feel the sorrow that you have carried.
Feel the past and sense that you can release this pain.
Repeat out loud or in your mind these words after me.
I remember the ways that I have been hurt,
Harmed or wounded out of fear,
Pain,
Confusion or anger.
I release this pain.
I have carried it for far too long.
I am ready to forgive.
I am ready.
I offer forgiveness.
I offer my forgiveness.
I forgive you.
Taking in a deep breath through your nostrils and on the exhale,
Open your mouth,
Letting out a big sigh.
Visualize this leaving your body.
One more time,
Inhale deeply and on the exhale,
Release,
Sighing it all out.
Return the breath to the inhales and exhales through the nostrils.
Now in your mind's eye,
Picture yourself.
Maybe it's your current self or maybe your younger self,
A teenager or even a young child.
Imagine feeling wrapped in a warm hug.
Yourself in the now,
Gently being wrapped in a warm embrace.
You can imagine this embrace as a white light,
As a spiritual guide or even your own self.
Quietly repeat these words out loud or say them in your mind.
I am safe here.
I am safe.
I am loved,
Deeply and truly loved.
It is okay to feel and it is okay to let go.
I let go of all that doesn't serve me.
I release and I forgive.
I forgive myself.
I forgive myself.
I forgive myself.
I love and forgive myself.
I deeply,
Deeply love and forgive myself.
I love myself.
I am loved.
I am loved.
Gently feeling how you feel in this moment,
In this space and in this time.
Deeply breathing in through your nostrils and on the exhale,
Deep sigh,
Letting it all go.
One more inhale just like that.
Inhale through the nostrils.
Exhale,
Release,
Sighing it out.
Returning the breath to the normal pace,
Breathing in and out through the nostrils.
Sitting in this space,
This space of comfort,
This space of forgiveness.
And whenever you are ready,
In your own time,
Gently open your eyes.
Thank you for meditating with me today.
