In this practice,
We'll use forgiveness to help us power down and rest.
Do not listen to this audio while driving or operating heavy machinery.
Let yourself get comfortable,
Allowing your eyes to close and your breathing to be natural and easy.
Breathing slowly and deeply,
Feeling yourself present here and now.
Nothing to do,
The day is over now,
Just listen to my words and relax into the surface beneath you.
Feel the support beneath you,
Letting the belly be loose and soft.
Breathing in and breathing out.
And then imagine you can breathe gently into the area around the heart.
Just breathing into the space around the heart,
Letting that space open and soften just a little.
And let yourself feel any barriers you have around your heart,
Any heavy emotions your heart has carried or is carrying.
Any heaviness because you have not forgiven,
Not forgiven yourself,
Not forgiven others.
Let yourself feel the pain of keeping your heart closed.
And we'll start to soften,
We'll start to practice forgiveness and begin by asking and extending forgiveness to the extent that you're ready.
Just letting go at a level you feel comfortable with.
Just letting go of what's weighing you down,
Releasing yourself of the burden of holding on to what's no longer serving you,
Trusting it's safe to let go,
Trusting you can find relief shifting into forgiveness and just letting the images and feelings arise as you just let go.
Saying to yourself,
There are many ways I've hurt and harmed others,
Caused them pain knowingly or unknowingly,
Out of my own pain,
Fear,
Anger and confusion.
Let yourself remember and visualize the ways you have hurt others.
See and feel the pain you've caused out of your own fear and confusion.
Feel your own pain and regret.
Sense that you can finally release this burden and ask for forgiveness.
Imagine being able to turn towards those you've hurt and say to them,
I ask for your forgiveness.
I ask for your forgiveness and just let it go,
Let it go now.
Now turning inward to your own heart,
Mind and body,
Saying to yourself,
There are many ways that I have hurt and harmed myself.
I have let myself down many times through thoughts,
Words and actions,
Knowingly and unknowingly.
I've shut out my inner wisdom,
I've turned away from myself.
Have tenderness for yourself and your struggles and how even with the best intentions we can fall short and that's just so difficult.
Let yourself see the ways you've hurt or harmed yourself.
Picture them,
Remember them.
Feel the pain you've carried from this and sense that you can release this burden.
You can let it go.
You don't have to carry it.
You don't have to let it go.
Saying to yourself,
For the ways I have hurt myself through action or inaction,
Out of fear,
Pain and confusion,
I now extend a full and heartfelt forgiveness.
I forgive myself,
I forgive myself.
And now picture someone in your life with whom you are having difficulty or where there's some anger or resentment.
Let yourself see that person now.
Whoever comes to mind is just right.
It can be one person or more than one.
Just trust yourself in this process.
Just someone where the flow of positive feelings has been disconnected and there's some hurt or anger or resentment.
Whoever comes to mind is okay.
Saying to yourself,
There are many ways that I've been harmed by others,
Knowingly or unknowingly,
In thought,
Word and action.
Let yourself picture and remember these many ways.
Feel the pain you've carried for far too long and sense that you can release this burden of pain by extending forgiveness when your heart is ready.
Saying to yourself,
I now remember the many ways others have hurt or harmed me.
Out of their fear,
Pain,
Confusion and anger.
I have carried this pain in my heart too long.
To the extent that I am ready,
I offer them forgiveness.
To those who have caused me harm,
I offer my forgiveness.
I forgive you.
Just let it go.
Give yourself the gift of not holding on.
Just letting go.
Feeling the lightness and openness in your body.
Let the healing balm of forgiveness wash all over you.
Just let go.
Breathing in forgiveness for you.
Breathing out forgiveness for others.
Breathing in forgiveness for you.
Breathing out forgiveness for others.
You can even visualize a color of light coming in,
Breathing in forgiveness.
And on the exhale,
Releasing,
Letting go.
Spreading forgiveness into every cell of your body.
Just letting go.
Releasing.
Inhaling this peaceful and soothing color.
Exhaling,
Just letting it go.
Inhaling calm,
Peaceful energy.
Breathing in the forgiveness and then releasing.
Just letting go.
Feeling lighter,
Full of a peaceful,
Easy feeling.
Releasing and letting go.
Breathing in calm.
So peaceful,
So calm,
So peaceful you can drift deeper and deeper.
And imagining being able to turn off the power from head to toe as you thank each part of your body for a job well done.
Starting with the head,
Turning the power off.
And the forehead,
Releasing any tension.
And the eyes,
Relaxing all around the eyes.
And the cheeks,
And the jaw.
Moving your awareness down into the neck and the throat.
Releasing and letting go.
Feeling a sense of soothing comfort spreading through the body.
Turning the power off.
It's now time to rest and relax.
It's safe to let go.
And release.
Down into the shoulders and the chest.
Softening and releasing.
Through the belly and the back.
Down the arms and the ankles.
Noticing the body as a whole.
And turning the power off.
Thank you body.
Thank you mind.
Thank you heart.
