Find a quiet space and please make yourself comfortable.
Relaxing in a chair or lying down is just fine.
This is a good time to gently close your eyes if you wish.
Take a few moments and notice the sounds around you.
Notice the thoughts coming and going.
Bring a gentle attention to all this and just let it be.
Now bring your attention to your breath.
Watch the coming and going of your breath for a moment or two.
Notice where you experience it.
Through your nose,
In your chest,
Or in your belly.
This is not about a right and wrong way to breathe.
It's just breathing.
Notice what happens when I say forgiveness.
Listen to your response to the word forgiveness.
Notice what happens.
Just be with whatever comes up.
Allow the image or thought of a person you know for whom you are holding anger or resentment to arise.
Hold that person in your mind and place that image or thought right in the middle of your chest,
At your heart center.
Is it difficult doing this?
Notice if there's self-judgment.
You may find this exercise takes practice in the beginning.
The heart needs time,
Patience,
To open where it's been closed off.
Forgiving is a process.
It gets easier each time we do it.
Now,
To that person in your heart say,
I forgive you for what you have done in the past,
Either intentionally or unintentionally.
Through your thoughts,
Words,
And deeds that cause me pain,
I forgive you.
Notice your body.
Is it relaxing?
Resisting?
Notice your heart.
Are uncomfortable feelings coming up?
Allow the movement of energy in your heart space.
Notice any shifts,
Any holding or trying.
Be with whatever's happening.
Say it again.
I forgive you for what you have done in the past that caused me pain.
I forgive you.
Let it go,
Gently,
Gently feeling your way to allowing the letting go.
It may hurt.
Allow that too.
It's been holding tight for so long.
Anger requires gentle,
Loving awareness to heal.
We require gentle,
Loving awareness to heal.
Forgiveness.
Say it freshly for the third time.
I forgive you for what you have done that caused me pain.
I forgive you.
Notice the heart space.
The heart is naturally embracing.
It takes effort to hold someone out of your heart.
I forgive you.
Imagine a soft,
Warm,
Red glow filling the heart space.
Red is a universal healing color for the heart.
If another color comes up,
That's okay.
If no color comes up,
That's okay too.
Notice the heart expanding in the glow.
Allow the forgiveness deep into the heart space.
Staying in the heart,
Imagine someone you wish to ask for forgiveness.
Say to that person,
Forgive me for what I have done that caused you pain.
Forgive me for the way I acted,
Spoke,
Or thought.
Forgive me my forgetfulness and fear.
Forgive me for being closed and confused.
I ask your forgiveness.
Notice if there's self-judgment.
Notice the energy in the body as you say,
Forgive me.
Can you be with it just as it is?
Listen to all this with an open heart for yourself.
Listening gently,
Loving kindness here in your own heart for yourself and others.
Again,
I ask your forgiveness for what I have done that caused you pain.
For the way I acted,
Spoke,
Or thought,
I ask your forgiveness.
One more time,
I ask your forgiveness for what I have done that caused you pain.
I ask your forgiveness.
It is so painful to hold love outside the heart,
Open to the forgiveness.
Bring your attention to your heart and say,
I forgive you to your heart.
Using your own name now,
Say,
I forgive you into your heart.
Forgiving makes room for love to fill the heart.
Allow a beautiful warm glow to fill the space.
Is the energy shifting in other parts of the body?
Be with it all gently.
Is there pushing?
Nothing to do.
Energy moving or not moving is just fine as it is.
Allow yourself the compassion,
The care,
The self-forgiveness to be with whatever is happening in the heart and in the body.
Allow the possibility for understanding,
Forgiveness,
And patience to blossom.
Smiling helps understanding,
Patience,
And forgiveness to blossom.
Try smiling into the heart space.
Notice what happens.
Consider expanding your understanding,
Forgiveness,
And patience to include all others caught in confusion.
Forgive them and forgive yourself.
Gently let go of everything that blocks the immensity of your love.
Just be as you are.
This is enough.
When you are ready,
Slowly open your eyes and move gently.
Do take care.
Thank you.
When you are ready,
Slowly open your eyes and move gently.
