Welcome to this loving kindness and forgiveness meditation,
Whether sitting or lying down,
Whatever is most comfortable for you in this moment.
And as you're doing so,
Remembering to be aware of the breath and sensations throughout the body,
Finding that comfortable sitting or lying down position and being fully present to the sensations of contact with the chair or with the floor,
Feeling the support,
Noticing the rhythmic movement of the breath,
Coming and going,
Coming and going.
And as you're sitting or lying down,
Allowing the region of the chest to become the main focus of attention,
Noticing if the middle of the chest feels tight and contracted,
Or if it feels warm,
Open and expansive,
Simply noticing,
Remembering there is no need to change anything.
And if it's possible,
Bringing an accepting and open awareness to whatever is present in the middle of the chest,
Becoming attentive to the underlying vastness inside you,
Which is present at all times in all of us,
Noticing what is underneath and connecting to the center of your being,
Remembering the ways in which you have harmed yourself by judging yourself harshly and lacking kindness and compassion for yourself,
And approaching this with the intention to forgive yourself,
Knowing that at this very moment,
You can start a fresh new life,
Knowing that we don't forgive for the sake of others.
We forgive for our own sake,
So that we can have more freedom and peace in our lives.
The term loving kindness encompasses the qualities of benevolence,
Patience,
Compassion,
Gentleness,
Forgiveness,
And unconditional love.
Seeing if you can connect with any of these qualities,
Even if only a few,
You may choose to continue paying attention to the breath or sounds.
And that is perfectly fine.
Remembering always that if at any point you feel anxious,
Frightened or restless,
That you can always go back to paying attention to the breath or to the sounds around you.
And now connecting to that boundless source of peace,
Kindness and forgiveness that is already inside of you,
Seeing if you can allow yourself to be filled with this positive and nourishing energy.
May I learn to forgive and accept myself.
May I be happy.
May I be safe and protected from inner and outer harm.
May I be as healthy and strong as is possible for me.
May I learn to care for myself with joy and ease.
And now thinking of someone who is dear to you,
Even if that person is no longer alive,
Maybe a parent,
Sister,
Brother,
A teacher,
A friend,
A neighbor,
Holding that person in your mind's eye and in your heart,
Wishing that person happiness,
Asking that person for forgiveness for the suffering that you may have caused.
I forgive myself and I ask for your forgiveness.
And if you find that you are having a difficult time forgiving yourself,
Simply being with that part that is resisting forgiveness and extending love and compassion to your loved one and to yourself by saying,
May you be happy,
May you be healthy,
May you be free of suffering,
May you be safe,
May you be peaceful,
May you live with ease and taking the time to offer any other wishes that you would like to give to that dear person in your life.
And now returning to the breath,
Allowing the breath to flow freely,
Nourishing yourself with the breath.
And when you are ready,
Bringing to your mind's eye and to your heart all the people that you love dearly and sending them boundless loving kindness.
May you be happy,
May you be healthy,
May you be free from suffering,
May you be safe,
May you be peaceful,
May you live with ease.
And now sending kindness and compassion to all beings.
May all be happy,
May all be free from suffering,
May all be peaceful,
May all live with ease.
And now going back to the breath for a few moments before we end this meditation,
Allowing the breath to replenish you and ground you in the present moment.
Continuing to sit with the breath,
Breathing in and breathing out until you hear the sound of the bell that will signal the end of this loving kindness and forgiveness meditation.
