This meditation is here to connect us with our capacity to forgive.
As Jack Cornfield says,
No matter where you are and what you face,
Within your heart peace is possible.
You can force forgiveness.
This practice is here to gently support your liberation from judgment,
Shame,
And guilt.
Maya Angelou said,
When we know better,
We do better.
The practice of forgiveness honors the caring part of us that wants to do better,
While also tending to the side of us that feels hurt and vulnerable.
Begin by finding a comfortable posture in which you feel both relaxed and alert.
You can sit on the floor with crossed legs,
Or on a chair with both feet grounded on the floor,
And hands resting on your knees.
Upright,
Not uptight.
If you prefer,
You can also lie down,
Legs extended,
Arms resting alongside your body.
Now gently close your eyes,
Or lower your gaze.
Welcome yourself into this moment by placing a soft smile on your face.
Bring your attention to your body.
Notice any obvious sensations,
Temperature,
Pressure,
Tension,
Or ease.
Feel the touch points between you and the earth.
Enjoy the support beneath you.
Allow yourself to take in that support and use it as an invitation to relax.
If there is any tension or tightness that can be softened,
Allow it to ease.
Now shift your attention to your body breathing.
Notice each inhale.
Air traveling through your airways,
Your chest expanding,
Ribcage opening,
Belly rising.
And with each exhale,
A natural release,
A letting go.
Begin to notice where it's easiest to feel the breath.
Maybe the coolness at the nostrils on the in-breath,
Warmth on the upper lip on the out-breath,
Or a swelling sensation in the back of the throat,
The rise and the fall of the belly or chest,
Or perhaps the whole body gently breathing.
Whenever you feel the breath most clear and pleasant,
Rest your kind attention there.
Now gently breathe into the center of your chest.
Take a moment to sense how your heart is feeling right now.
Send a kind intention for this practice by silently saying,
May I forgive myself.
May I forgive myself.
May I forgive myself.
Let's begin by gently scanning your life.
Bring to mind an aspect of yourself,
A behavior,
Past or present,
That you're seeking forgiveness for.
It's important to please not choose something that feels deeply traumatic or overwhelming.
This is not the setting for deep trauma work.
Instead,
Choose something that feels workable in this moment.
Let's start a caring investigation.
Ask yourself,
Where have I pushed myself out of my own heart?
Have there been ways I have hurt others or myself?
Perhaps through passions I regret?
Maybe it's hard to forgive yourself for some habit,
Reaction,
Or addictive behavior.
As you sense this,
Allow yourself to gently lean in and let yourself feel whatever aversion or self-judgment arises.
Ask,
What is the hardest part of this for me?
What is the hardest part of this for me?
Now bring your gentle,
Curious attention to this part of yourself.
What is it driving this behavior?
What fear or pain were you trying to soothe?
What was going on inside of you in those moments?
See if you can witness this part of yourself through the eyes of an unconditionally loving friend,
Someone wise and compassionate,
Or the most awake part of your own being.
As you connect with the vulnerability underlying the behavior,
Let yourself feel it in your heart,
Your body,
Your mind,
And just keep breathing gently.
Even though you might dislike the actions,
Try to hold the pain,
Underline them with compassion.
Be a wise,
Caring witness,
Tender,
Yet engaged.
You might place a hand over your heart to connect more fully with the part of you that is hurting or feeling stuck.
And ask yourself,
What message of forgiveness would be most healing right now?
You might silently offer a phrase like,
I see I've caused myself suffering,
And I forgive myself now.
I see I've caused myself suffering,
And I forgive myself now.
Forgiven.
Forgiven.
Forgiven.
Forgiven.
It's okay.
I care about this pain.
It's okay.
I care about this pain.
Or perhaps the message is wordless,
Just a tender,
Quiet stream of loving presence.
Whatever is arising,
Fear,
Judgment,
Shame,
Grief,
Numbness,
Or resistance,
Let it be held in the space of forgiveness.
Even if it's difficult,
You can say,
Forgiven.
Forgiven.
If it helps,
Imagine someone who embodies loving kindness,
A trusted person,
A spiritual figure,
Or even your future self,
Offering you their compassion and understanding.
And if you feel stuck,
Remind yourself,
It's my intention to forgive myself when I'm able.
It's my intention to forgive myself when I'm able.
Sense if you can finally release the burden,
Or at least part of it.
If judgment is nixing about the practice,
About how you're doing it,
That too can be met with forgiven.
Forgiven.
More and more,
Let yourself rest in the space that holds all of this,
A space of wholeness,
Of tenderness,
Of unconditional care.
This is the truth of your being inherently forgiving and kind.
In the final moments,
Simply rest in this presence.
No need to do anything.
Just be.
Now bring your attention back to your body.
Let's take three gentle,
Cleansing breaths together.
Inhale through your nose,
And exhale softly through your mouth.
When you feel ready,
Gently open your eyes.
And if it feels helpful,
Take a few moments to write in your journal any insights,
Openings,
Or challenges that arose.
Everything is welcome.
Thank you for listening,
And thank you for practicing.
