Welcome and thank you for being here.
This is Natalie,
And today we will explore forgiveness together.
Forgiveness can sometimes feel like a complicated word.
We may think it means saying that what happened was acceptable,
Or that the pain we felt doesn't matter.
But that is not what this practice is about.
Here,
Forgiveness is not about denying your feelings,
Or excusing someone's actions.
It is about gently releasing the weight that judgment and resentment place on your own heart.
It is about choosing peace instead of carrying the past.
Choosing love instead of holding on to pain.
As we move through this practice,
Remember,
Forgiveness is a process.
Not a single moment.
You don't need to force anything.
All that is needed is your willingness,
Even just a little,
To open to a new way of seeing.
So now,
Find a comfortable position,
Lying down or seated.
Allow your body to settle.
Place one hand gently over your heart,
And feel the warmth of your touch.
Let this be your invitation to soften,
To open,
And to return to the love that has always been within you.
Take a slow breath in through the nose,
And a soft breath out through the mouth.
Allow yourself to arrive fully here,
With your hand still resting on your heart,
Gently pressing into the chest.
Notice its gentle rhythm.
The steady beat of your heart beneath your palm reminds you life continues,
Always moving,
Always giving you another chance to begin again.
Breathe deeply into your chest,
Into your heart space.
With each inhale,
Imagine your heart filling with light,
A warm,
Green,
Soft light.
And with each exhale,
Imagine tension melting away.
Imagine heavy stones lifted from your chest.
Inhale,
Fill your heart with green,
Soft light,
Expanding your heart space.
And with each exhale,
Imagine heavy stones and burdens lifted from your chest.
Now,
Silently whisper to yourself,
I am safe to open my heart.
I am willing to see differently.
If your mind wanders,
Simply return to the feeling of your hand on your heart.
And the breath flowing in and out.
Now,
Bring to mind someone,
Or even yourself,
Toward whom you may hold tension,
Judgment,
Or regret.
This does not have to be the deepest wound of your life.
Perhaps start with something small,
Something manageable.
See their face,
Or just feel their presence.
Notice what arises in your body.
Tightness,
Resistance,
Anger,
Sadness.
Simply observe it without trying to change it.
Now imagine the other person as a child.
Small,
Innocent,
Still learning,
Doing the best they could with what they knew.
Even if their actions caused pain,
Imagine they too have carried their own pain,
Their own limitations.
Take a deep breath in,
And sigh it out.
You're not asked to approve,
You're only asked to soften for your own sake.
Now,
In your mind,
Gently say to that person,
To that child,
I release you.
I no longer carry this burden.
I forgive you,
And I set myself free.
If these words feel too strong,
You may soften them.
I am willing to forgive.
I am willing to see this differently.
Repeat whichever phrase feels true for you.
Letting it sink into your heart with each breath.
Notice how your body feels as you release,
Even just a little.
Now,
Place your other hand over your heart,
So both hands rest there on top of each other.
Feel the embrace of your own being.
Say silently,
And I forgive myself.
For every time I was harsh with me,
For every mistake,
Real or imagined,
I forgive,
And I free myself.
Stay with these words for a few breaths.
Imagine now,
Your heart has a glowing sphere of green light.
With each breath,
This light expands,
Filling your chest,
Your entire body,
And the space around you.
This is the natural state beneath resentment,
Peace,
Openness,
Love.
Rest in the feeling of peace,
Openness,
And love.
Rest in this green light for a few moments,
Letting it hold you,
Letting it remind you that forgiveness is always available,
A return to love,
A return to freedom.
Take one last deep breath in,
And a long gentle breath out.
Whisper softly to yourself,
I am free.
I am at peace.
My heart is open.
When you feel ready,
Slowly release your hands back to your lap.
Begin to move your fingers,
Wrapping your thumb on the other fingers.
Wiggle your toes,
And when the moment feels right,
Gently open your eyes.
Carry this lightness with you into the rest of your day,
Remembering that forgiveness is not something that you must do perfectly,
But something you can return to again and again.
