Forgiveness Heals

The purpose of this meditation is to give the listener an opportunity to forgive themselves or another for a past painful event. The listener is directed to re-experience the emotions and memories associated with the event and to transform those emotions using compassion toward forgiveness.

Caution: This meditation is not intended to take the place of necessary counseling or processing which may be required in the event of trauma or deep psychological hurts.

Transcript

Hello,

This is Meeta Kilgore.

You are about to participate in a forgiveness meditation.

Before we begin,

However,

I'd like for you to be as comfortable as possible.

Do whatever works for you to get comfortable.

You might want to turn off the lights,

Shut out the noise,

Open or even close a curtain.

Whatever it is,

Just get ready to spend the next 15 minutes listening to the sound of my voice and tuning in to the images and emotions that emerge as you walk with me through this forgiveness opportunity.

Now pick one and only one person that you would like to forgive.

This may be someone who has hurt you recently or in the distant past.

It doesn't matter when it occurred.

If thinking about what happened or about that person is still causing you negative emotion,

Then that past event is still affecting you today.

In a moment,

I'm going to ask you to close your eyes.

Closing your eyes allows you to be more in touch with your emotions as you experience the images of the person that you are choosing to forgive.

When you are asked to envision the person or their actions,

Allow yourself to see that person in your mind's eye.

Or you can just imagine or think about what they would look like.

You are choosing to get in touch with the negative emotions and energies associated with the event in order to transform them with compassion and forgiveness.

As you move through the process,

Follow the instructions that are comfortable for you.

Ignore those that are not.

This is a safe process.

You are in complete control.

You can open your eyes anytime you choose to do so.

You are safe.

In fact,

You are now feeling more and more comfortable,

More safe,

And more relaxed.

So go ahead.

Close your eyes.

It's time to begin this journey toward forgiving past hurt or anger.

Now take a deep breath.

Hold that breath in your abdomen to the count of three.

And then release it.

Repeat that process.

Take a deep breath.

Hold it.

And then release it.

Continue to breathe deeply and completely as you move toward healing.

With your eyes still closed,

Allow the image of a meadow to begin to emerge in your mind's eye.

Imagine that you are seated very comfortably on a small rise in the middle of that meadow.

From where you are sitting,

You can see for miles in either direction.

You can hear the sound of birds in the distance.

The air is fresh,

Clean,

And filled with the scent of your favorite flower.

The grass is a beautiful bright green.

The sky is brilliantly blue.

The air temperature is just right.

You feel very safe.

You also feel a sense of anticipation,

As if something is about to begin.

In fact,

As you gaze ahead,

You notice that a small platform has emerged from the ground just ahead of you.

It has risen to about one foot in height.

There appears to be a person on that platform,

But no cause for alarm.

Of course,

It's the person you have asked to forgive.

When you look upon this person,

You see them at the age they were when the hurtful event occurred.

As you continue to watch,

You see playing out before you the very act or event that has caused you so many negative emotions.

Remember to breathe as you watch again what happened to cause your pain.

Look closely at the facial expressions and the emotions of the person or anyone else that may have joined the platform in order to play out the scene.

If you are in the scene,

Observe your own expressions and emotions.

As you look upon this scene,

You feel yourself being slowly drawn toward the platform.

This seems very natural and safe.

In fact,

It is your choice to heal the situation that is moving you toward that platform.

As you reach the platform,

The person you want to forgive and any other parties that are on that platform immediately stop what they are doing and turn to you with inquiring eyes.

As if this person or these people are expecting something from you.

Like they know somehow that you are here to put an end to this replaying of old pain.

As you gaze upon this person or persons and the harm that has been caused,

Allow the negative feelings about the person,

These persons or the event to emerge.

Say nothing.

Breathe.

Feel again the sadness,

The guilt,

The resentment,

The disappointment,

The fear,

The abandonment,

The anger,

Or whatever negative feeling needs releasing.

Take a moment to really feel those feelings.

Allow them to grow in intensity.

As you replay the scene one more time and remember the pain and the hurt that has continued for too long.

You might notice that unresolved similar images,

Feelings,

And memories begin to come forward from the past or from childhood.

If this occurs,

Allow that event or memory to take its place on the platform with you and the others.

Surrounded by these individuals in this event,

Allow yourself to feel the negative emotions associated with them.

Feel again the sadness,

The guilt,

The resentment,

The disappointment,

The abandonment,

The fear,

The anger,

Or whatever negative feeling needs releasing.

Breathe.

Get in touch with those feelings so they can be transformed.

Now,

Feeling that emotional pain,

You recognize that it's time to begin to do what you intended to do the moment you chose to listen to this meditation.

Gazing at the person or persons gathered on this platform with you.

Reach through the negative emotions to find the feeling of compassion.

After all,

People do the best they can.

If hurting you was the best they could do,

Then that's very sad about them.

Let the door to compassion open.

You know,

There may be other explanations for what happened.

You may never really know the whole story.

It's time to let go.

Perhaps that person experienced an extremely difficult childhood.

Compassion bridges that gap between hurt and forgiveness.

Place an image of that person as a young child onto the platform.

It may have been the ranting and raving of a wounded child that caused the person to act the way they did or say what they said.

Can you look them in the eye and see their pain?

Can you see the longing for healing?

The longing for acceptance and understanding?

The desire,

The need for compassion?

Compassion is beginning to melt away the wall between you and this person or these persons on stage.

Remember,

This is for you.

Compassion helps heal the hurts and resentment and results in forgiveness.

The negative emotions are actually getting smaller and smaller as the feeling of compassion wells up within you from the center of your heart.

As the compassion continues to grow within you,

It reaches out toward these others in the form of a golden,

Healing light.

The light extends itself until it includes all parties and situations on this platform.

You feel a sense of connectedness and completeness.

The light of compassion that exuded from you has now enveloped everyone.

With that connection,

The compassion within you strengthens until you feel like you are literally glowing with compassion.

The feeling of compassion has dissolved all the old hurts and pains.

Enjoy this feeling of connectedness and contentment.

Now,

In your mind's eye,

Embrace every person on this platform.

Feel again that sense of connectedness.

With each embrace,

The negative event and the negative energy of the painful event is absorbed by the light.

As you release each person,

They slowly disappear from the platform.

You are now the only person remaining.

You feel refreshed,

Recharged,

And ready to move forward in life.

Breathe deeply as you observe the platform returning to its ground level position.

Continue to breathe as the image of the metal dissolves and you return to your immediate surroundings.

Before you open your eyes,

Give yourself an inner hug,

Congratulating yourself on your commitment to forgive.

Take another deep breath.

Open your eyes.

You can repeat this meditation as often as you like.

Each time you do this,

You will find it easier and easier to access compassion and to forgive.

It may take multiple repetitions to completely forgive the wrong that was done to you,

But without doubt,

Each time you offer forgiveness,

You heal a little more.

Forgiveness heals.

Reviews

This truly helped me to feel those painful feelings and let them go. Thank you. ❤️

Thank You Thank You Thank You 🙏🏻 Just what I needed to start find space and move on to the new year.

Fantastic guidance for accessing painful experiences and finding space for forgiveness.

Really powerful stuff for working with abandonment issues, one of the very best guided meditations I've found on this app, many thanks x

This was helpful as I move from hurt to compassion and forgiveness. Thank you. I'll be listening to it again.

very calming voice, I thank you. I needed this.

Great healing meditation

Helped a lot!! Thank you!!

Great imagery thank you!

A beautiful practice
Thank you

Extremely helpful and so applicable to my situation with my son. Because of his horrible treatment and rejection of me I have to have compassion in order to heal and Let It Go. I really enjoyed this meditation and I thank you

Thank you. Brought up a slew of emotions I didn't realize were there but was able to accept them with compassion. What a wonderful gift! Namaste 🙏

I found this really effective. I loved the imagery and I could feel the effects of it almost immediately. Thank you

That was wonderful and I'll definitely go back to it.

Very powerful. Just the meditation I need. Thank you and God bless you.

Beautiful visualisation of how to turn emotion of resentment, abandonment, disappointment and fear into compassion and love. Thank you.