Bite-sized Meditation: Forgiveness

If you're holding onto anger or hurt, this short three-minute meditation on forgiveness invites you to begin the process of letting go. Forgiveness isn’t about excusing the pain—it’s about freeing yourself from it. With each breath, you take a small step toward healing. Bite-sized meditations are perfect for finding calm in the moments when your heart feels heavy.

Transcript

Let's talk about forgiveness.

It's one of the hardest things that we're asked to do.

When we've been hurt or betrayed or let down,

Holding on to resentment can feel like a way to protect ourselves.

But in reality,

That weight doesn't protect.

It only burdens.

Let's just take a breath,

Breathing in through the nose and letting it out through the nose or mouth.

Forgiveness isn't about excusing the hurt or pretending like it didn't happen.

But it's about choosing to free yourself from the grip of anger and pain.

And it's a gift that you give to yourself.

So let's just take a few deep breaths.

And when you exhale,

Imagine releasing just a little bit of the tension that comes with holding on to resentment.

And consider this.

What if forgiveness isn't a single act,

But a process,

A practice?

You don't have to force it all at once.

You don't have to forgive everything right now.

You can take your time.

You can do it in your own time.

Take another deep breath.

And as you exhale,

Just let go a little more.

You know,

Maya Angelou once said,

It's one of the greatest gifts that you can give yourself.

To forgive.

Forgive everybody.

And that includes forgiving yourself.

So as you sit here,

Breathing and being,

Just know that forgiveness is a journey.

And with every breath,

You are moving forward.

Think about that as you go about your day.