Welcome to this guided self-forgiveness meditation.
Please remember that this is a practice,
So always be gentle with yourself and never force yourself to forgive if you do not feel ready or safe to do so.
Simply acknowledge whatever comes up for you in an unjudgmental way,
Allowing whatever emotions that come up to simply be,
To come and go.
And always using your breath as an anchor to bring you back to the present moment whenever you need to.
Let's begin by getting into a seated comfortable posture,
Allowing your shoulders to be relaxed and your spine to be as straight as possible.
Gently close the eyes if that works for you.
And start to slowly connect with your natural breath,
Breathing in and out of your nose in a relaxed natural way.
Without the need to control your breath,
Just simply be aware of the sensation of your breath as it enters and leaves your body.
And stay there with that connection for a minute or two,
Noticing any changes in your body,
Your mind,
Or your feelings as you continue to focus on your breath.
Let's go.
Seeing the connection to your breath,
Slowly start to bring your right hand and place it on the middle of your chest,
Your heart center,
The center of highest frequency,
The center of kindness,
Love,
Compassion towards yourself and others.
And slowly begin to be aware of any sensation there as you direct your breath towards your heart space.
Notice any warmth or feeling that may come up or the lack of.
And with every inhale and every exhale,
Do your best to deepen the connection with your heart space and start to set the intention for healing to come from your heart,
Asking your heart to be open and wide to receive and give forgiveness.
Noticing anything that may come up for you,
Any thought,
Any feeling,
Any body sensation,
Just acknowledge it,
Be aware of it and stay there.
Keep connecting with every breath with your heart center.
Keep your mind resting on your breath and on your heart space.
And when you're ready,
Start to imagine or visualize yourself standing in front of you,
You're looking at yourself.
As you continue to breathe and to connect with your heart,
Gently and mindfully bring to mind any situation for which you wish to forgive yourself for ways you've harmed yourself.
Remember to stay kind and gentle with yourself throughout this practice.
And only when you're ready,
Using your own name,
Look yourself in the eye and say,
I forgive you.
I forgive you for forgetting your worth.
I forgive you for not loving yourself.
I forgive you for being so hard on yourself.
I forgive you for all the pain and hurt.
I forgive you for allowing any person or situation to control you,
To make you forget who you are.
I forgive you for not loving yourself enough to walk away when you should have.
I forgive you for the pain,
For the suffering,
For the tears.
Allow the feeling of forgiveness to come from your heart.
Repeating in your mind for the next minute or so,
Whatever you need to forgive yourself for,
Trusting yourself to forgive in a way that is safe and right for you.
As you keep breathing,
Keep connecting with your heart center.
Stay there.
Allow your emotions to come up.
Honor how you feel.
And when you're ready,
And before you let go of the image of yourself,
Say to yourself,
I love you,
And I'm ready to let go of the pain,
I'm ready to heal,
I forgive myself fully.
And with every breath,
Start to slowly let go of any thoughts,
Feelings,
Or body sensations that may have risen during this practice.
And just return your awareness to your breath as you slowly start to bring your right hand down,
Connecting deeper with your breath,
And just noticing how you feel.
After this practice of forgiveness,
Keeping your eyes closed,
Your breath flowing,
Just notice your state without judging your experience,
Just observe with loving kindness,
With gentleness,
With compassion towards yourself.
Kindness starts by loving ourselves,
Loving ourselves enough to let go,
To finally let go of the hurt,
Of the guilt,
Of the self-blame.
Now slowly bring both hands and place them on your chest,
Right hand first,
Left on top of right.
And just for the next minute,
And as you breathe deeply through your nose,
I want you to offer gratitude to yourself for taking this time to heal,
To forgive,
And to take care of your own heart,
To lighten the burden of pain,
Of unforgiveness.
Allow gratitude to open your heart even more,
To fill you up.
And when you're ready,
Slowly start to bring your hands down again,
And start to slowly move your fingers,
Maybe your head gently from side to side,
And only when you're ready,
You can gently open up your eyes and slowly return to this moment.
Thank you so much for practicing with me.
Namaste.
