Forgiveness meditation towards self.
Find a comfortable position,
Either seated or lying down.
Allow yourself to become aware of your body.
Noticing the places your body is receiving support.
The floor,
The chair,
The cushion.
Sense your hands and notice any sensation in the palms of your hands.
Bring your attention to the breath.
Noticing the ebb and the flow of your natural breath.
Aware of the sensation of breathing.
Sense your body relaxing as you soften into the sensation of your inhale and exhale.
Begin to bring your awareness to your heart center.
Noticing any armoring or protecting of your heart.
Begin to sense into your most sincere intention to awaken and free your heart.
Knowing that you can't force or will forgiveness.
But allowing yourself to be willing creates a softening and a possibility for it to merge with ease.
And as you move through this meditation,
Perhaps beginning by imagining the most kind,
Compassionate person that you know.
Looking at you and gazing at you with kind,
Compassionate eyes.
Seeing you fully in your humanity.
And then allow yourself to bring to mind a moment in which you might have caused harm to another and have found it difficult to forgive yourself.
Or is there a place in which you have pushed yourself out of your own heart?
Is there something that you are judging yourself harshly for?
You have not been able to accept or forgive yourself.
And as you reflect on any moments that have caused you to turn on or reject yourself.
Allow yourself to investigate these moments more closely.
Once again,
As if looking through the eyes of the most compassionate being that you know.
Seeing behind the behaviors that you are condemning.
Was there an unmet need,
Pain or suffering that was driving you?
Were you feeling trapped,
Hurt,
Afraid,
Confused or ashamed?
And did these feelings drive you to behave in a way that you are now condemning?
Can you see the bigger truth of what's behind your hurtful behaviors,
Words or thoughts?
Perhaps allow yourself to look through the eyes of your wisest,
Kindest,
Most loving self.
To see your open and vulnerable heart and to begin to offer yourself forgiveness.
You may want to bring a hand to your heart.
Feeling your connection to your heart center.
Coming back to your intention to free your heart.
Begin to offer yourself these words.
I see how I've caused myself suffering and I choose to forgive myself now.
Or you may simply say the words forgiven,
Forgiven.
I see how I've caused myself suffering and I choose to forgive myself now.
Forgiven,
Forgiven,
Allowing yourself to let go of any hatred,
Blame or aggression you're holding towards yourself.
I see how I've caused myself suffering and I choose to forgive myself now.
Forgiven,
Forgiven.
And if you are finding it difficult to release and let go to truly offer yourself forgiveness,
Allow yourself to notice that with kindness,
Compassion and gentleness.
And begin to set an intention of forgiveness.
Perhaps offering yourself these words.
It is my intention to forgive myself when I am ready.
Know that your willingness is the seed of forgiveness and this willingness will gradually relax and open your heart.
Continue here for a few more moments offering yourself words of forgiveness or intention to forgive.
Saying any words that I've offered or any other words that naturally emerge from your own heart.
Offer yourself the words you most need to hear right now.
Gently release the words that you are saying.
Come back to your breath.
Feeling again your breath moving through you.
Feeling the places of expansion on the inhale and the recoil on the exhale.
Feel your body noticing its presence in this moment.
Take a moment here to really acknowledge yourself and your willingness to cultivate a forgiving heart.
To create more spaciousness and ease in your heart.
So that you can move through light,
Life with more lightness and joy.
And as you feel ready,
Fully release from this meditation and begin to move slowly into your day.
Thank you.
