Forgiveness Meditation Take a comfortable seat sitting in a chair or cross-legged on the floor Your lower back can be supported Your chin slightly tucked in your shoulders down and relaxed and your eyes and lips gently and softly closed Your body should feel relaxed and comfortable Your palms can be in your lap or on your thighs Remove any distractions and allow yourself to fully be here Taking a big deep breath in through your nose Feel your belly And slowly exhale out through your nose Taking another deep breath in through your nose feel your belly Feel it expand Hold the breath at the top and slowly Exhale out through your nose Taking another big deep breath feel your belly Hold the breath at the top And slowly ever so slowly exhale and relax your shoulders Relaxing your entire body If there's any tension in your body go to that area where there's tension And let it go Your whole body should be relaxed and tension free Your head,
Your shoulders,
Your arms,
Your hands,
Your chest,
Your belly Make sure you're not holding on to any tension in your belly.
Just completely let it relax Let it flop out Relax your glutes and your hips Let go of any tension you're holding in your hip flexors Let go of your thighs and your hamstrings Let go of your knees Your calf muscles,
Your shins,
Your ankles and your feet Your entire body should be perfectly still Relaxed tension free And it should feel like you're floating Floating in the air I just want to remind you that thoughts are part of meditation It's okay if they pop up When they pop up just simply let them go and return to your breath There's no need to run off with the stories Just let them go and return to your breath Keep breathing deeply long juicy breaths I Want you to vision One person that you Feel you need to forgive in your life Maybe it's yourself Or maybe it's somebody else I Want you to vision that person standing in front of you And if it's yourself You can see yourself standing in front of you I Just want you to stare into that person's eyes You're both standing still but you're both staring into each other's eyes Maybe you have a few people that you want to forgive,
But let's just start with this one Keep staring into that person's eyes and breathing really deeply Deep into their eyes that you can see their soul There's so deep that you can see that person as a six-year-old child There's so deep that you can see that person as a six-year-old child See them innocent Beautiful and perfect Know that when you are Forgiving somebody else when you find that forgiveness for somebody else within your heart or yourself You free yourself You are not condoning what that person did You are simply freeing the shackles That have been tied around you for so many years Forgiveness Forgiveness is the key to your freedom As long as you are holding on to this resentment Anger or pain you will never be free It is time now It is time to free yourself Know that any person that has hurt you Was hurt as a child And the greater the pain the more they were hurt as a child Vision this beautiful person standing in front of you the six-year-old version of them or The six-year-old version of you still staring into their eyes To kneel down in front of this six-year-old child Still with your eyes locked And I want you to hug that child heart to heart Giving that child the best hug you have ever given Wrapping your arms completely around that child Hold on to that child Now I want you to repeat I forgive you and I release you I forgive you and I release you I forgive you and I release you I forgive you and I release you I forgive you and I release you Standing back up The little child now has a massive smile on their face Ear to ear grin And as she or he Turns around and runs off to play You waved that child and say I forgive you and I release you You can do this meditation as many times as you like Know that you can forgive Yourself and anyone else at any moment you will be freeing yourself Forgiveness is the key to your freedom Taking a big deep breath in through your nose And slowly exhale out through your nose Taking another big deep breath in through your nose And slowly exhaling out through your nose Exhale out through your nose One more time taking a deep breath in through your nose And slowly exhale out And when you're ready Can slowly and gently crack open your eyes Wiggle your fingers and your toes Remember That by forgiving yourself and others you are freeing yourself Namaste
