Letting Go Meditation by Tarika Lovegarden.
Please adjust your body so that you feel supported and relaxed.
Close your eyes,
Allowing your attention to turn inward.
Begin by taking deep gentle breaths.
Feel the movement of your chest as you breathe.
Breathing in,
Feeling your chest expanding,
Creating more space inside.
Breathing out,
Letting go of any places of holding,
Releasing stress,
Tension dissolving with each breath.
Place either one or both hands on your heart center,
In the middle of your chest,
Touching your heart with sensitivity and care.
Breathing in,
Feeling your heart expanding.
Breathing out,
Relaxing deeply.
Resting inside,
Feeling your heart in this moment.
There may be a feeling of warmth,
Tenderness,
Love,
Perhaps currents of energy flowing inside,
Sensations.
Allowing it to be however it is,
Enjoying this healing atmosphere,
Where you can be as you are.
Nothing needs to change.
Opening to yourself in this moment,
Relaxing even deeper,
Into the center of your heart,
Where the quality of forgiveness,
Your ability to let go of resentments,
Expectations,
Disappointments,
Happens naturally.
To activate this function of your heart,
And to access your natural ability to let go and forgive,
Pick something you did or said that you regret,
That you would like to forgive yourself for.
In the beginning,
Pick something small,
So that you can learn and practice with ease.
Now recall what happened that you regret.
As you remember,
Feel the regret.
There may be thoughts about what you should have done instead.
Allowing your thoughts and feelings to come and go,
Without rejecting or holding on to them.
You may feel guilty,
Hurt,
Sad.
Allow all the feelings and thoughts to have space and time to be here,
Embracing them in your heart.
Your heart is ready to forgive and let go of your regret,
Of what you blame yourself for.
To connect with this,
Softly ask your heart,
Can you forgive me for,
And say what you want to forgive yourself for.
Let it flow,
Trusting whatever comes,
Whatever's ready to be healed and released.
Now listen to your heart,
Feeling what happens in your heart as you forgive yourself,
Allowing the feeling of forgiveness to expand,
Flow,
Taking deep gentle breaths,
Receiving forgiveness from your heart.
It's okay if you can't forgive yourself a hundred percent.
Even a little forgiveness helps you to let go of the past,
And feel lighter.
As you forgive yourself,
Your ability to forgive and let go is growing,
Releasing any regret,
Anything you hold against yourself.
You don't have to promise to never make the mistake again.
Simply forgive yourself for now and let go.
Now you're ready to forgive others.
Think of a resentment or grudge you have towards someone.
Again,
In the beginning,
Pick something small.
Feel the resentment.
There may be tension in your body.
Perhaps your heart is beating faster.
There may be thoughts about what happened.
You may feel hurt,
Disappointed,
Disrespected,
Taken for granted.
There may be sadness,
Anger,
Fear.
Allow your feelings and thoughts to have space to be here in your heart.
Everything you feel is valid.
Your heart feels your emotions without resistance.
Your feelings are respected unconditionally.
Your heart allows you to be as you are,
Without any rejection.
Feel this.
As the connection to your heart deepens,
Allow the quality of forgiveness to flow from your heart to the person you feel resentful towards.
You can forgive even if you don't think they deserve to be forgiven.
You forgive simply because you no longer wish to carry the past around in your heart.
You forgive so that you can be free of the burden of holding on.
Feel forgiveness flowing from your heart to the other person.
You can name the person and say,
I forgive you for.
.
.
And say what you're ready to forgive and let go of.
Feel your heart.
Remember,
Even if your forgiveness is not 100%,
That's okay.
Even forgiving a little bit opens the door to letting go,
Relieves you of grudges,
Of carrying the burden of the past.
Feel the effects of forgiveness.
You may feel lighter,
More open,
Present to this moment.
Take a moment to feel grateful for whatever forgiveness is happening right now.
Forgiving frees you to be here now.
Loving,
Open,
Alert.
Letting go of resentment releases your creativity,
Your intelligence.
You see with clarity and respond in the moment with awareness,
Intuitively and intelligently.
Remember,
You can connect with forgiveness and let go of resentments in any moment.
Please take a deep breath,
Stretch your body and open your eyes.
Moving forward into your life with new energy,
Refreshed,
Alive,
Forgiving.
