Let's begin by gently closing your eyes and starting to relax your body in the room that you're in.
So whether you are sitting or laying down,
Can you feel the parts of your body that are being supported right now?
Starting to relax your shoulders,
Letting them drop closer to the ground,
Relaxing all the muscles in your face,
Your cheeks,
Your jaw.
If your tongue is pressed against the roof of your mouth,
Can you soften it?
Breathe.
Start to connect with the feeling of your breath.
Feeling the air as it comes in through your nose and out through your mouth.
Taking a big deep breath in through the nose and out through the mouth.
Relaxing your neck,
Your throat,
And any other areas in your body where you are feeling tension or resistance.
Can you use the sensation of your breath to be curious and soften the tension?
Taking a big deep breath into your heart and just noticing how your heart is feeling in this moment.
And if there's any tightness or tension in your heart space,
Breathe.
You are safe and you are supported right now.
And if at any point in this experience you notice your mind start to wander,
It's okay.
It's actually part of the experience and you can just allow yourself to take a deep breath and come right back to the sound of my voice.
Today's meditation is about harnessing the power of self-forgiveness.
And self-forgiveness allows us to find more peace within ourselves.
To let go of the choices we have made that have hurt ourselves or other people that we care about.
And to remember that it's okay to make mistakes.
It's actually part of the human experience to know that we are not perfect.
And self-forgiveness is a gift that we give to ourselves.
Let's begin by imagining that you are in a beautiful place in nature.
Somewhere that you love to be,
That makes you feel calm and safe and at peace.
Start to bring into your mind everything that you can see in this place.
The smells,
The sounds,
The colors.
And feel the sensation of the sun shining down on your skin wherever you are right now.
And breathe.
Where is an area in your life where you are struggling to forgive yourself?
Maybe it's connected to the way that you've treated yourself in a situation or an experience.
Or maybe it's the way you've treated someone else and acted out in anger or judgment or done something that you regret.
Can you gently just bring this situation into your mind now?
And breathe.
Where is the part of you that is struggling to forgive yourself in some way?
Maybe it's the part of you that feels like it has to always be perfect.
Maybe it's the part of you that is regretting a choice that you made.
Maybe it's a part of you that feels shame in some way for what you did or how you acted.
Whatever is here,
Just breathe into it.
Can you welcome in this part of you into the experience right now that is struggling to forgive?
Maybe imagine that they could come in and sit right beside you,
This part of you that is struggling to forgive yourself.
And what does this part of you need to know right now in order to support them in letting this go?
What do they need to hear?
What do they need to feel in order to let this go and move towards the path of forgiveness?
Maybe it's that it's okay to make mistakes.
Maybe this part of you just needs to be seen right now and held.
Maybe this part of you just needs some attention and care.
Whatever is here,
Can you breathe into that and notice where you feel it in your body right now?
What would your life be like if you could forgive yourself right now in this moment?
What would it feel like to move forward without this weight that you are carrying inside of you?
Can you be with this part of you right now and just let them know,
I see you.
Let them know that you forgive them for whatever they have done and give this part of you some love right in this moment.
Breathe right into your heart and offer yourself some love.
You're doing great.
I see you.
I love you.
And I forgive you.
Just being with this part right now and noticing if you can move some of this energy that's holding you down.
It's okay to make mistakes.
And we always have the opportunity in every day to make a new choice.
And our mistakes are actually what help us to grow.
Just breathing into that knowing and inviting in that higher part of you that knows that you are capable of forgiving yourself in this moment for whatever has occurred.
And as we move into the sound bath,
Can you allow yourself just to stay with this part of you?
Remembering that you are human and knowing that you don't have to carry this anymore.
You can let it go.
You can forgive yourself.
Breathe right into your heart and let this move.
Self-forgiveness is a gift that you give to yourself every single day.
Breathe and let the sound move this energy through you.
Now breathe.
You you you you you you you you you you you you you you you you you
