This meditation should be listened to after a short rinse and cleansing of the body.
Put on fresh,
Clean,
Comfortable clothes and make your way into a comfortable seated position.
Close your eyes.
Take a deep breath in.
And release.
Slowly take another deep breath in.
And release.
Relax your face.
Allow your tongue to fall away from the roof of your mouth.
Relax your shoulders.
Your hips.
Your hands.
Allow your whole body to settle into this place.
I want you to imagine someone in your life that you have had a difficult relationship with.
What is their name?
What do they look like?
See if you can hear their voice.
What are some words that describe their good qualities?
What are some words that describe their bad qualities?
What have they done or said most recently that hurt or upset you?
See if you can recreate it in your mind.
Now I want you to focus on them.
Focus with your mind and with your heart.
Mentally repeat,
I forgive you.
Even if you don't mean it,
Repeat,
I forgive you.
Now think about something you want from that person.
It could be an apology,
A promotion,
A hug.
Something that would help make you feel complete about this situation.
Now picture that person giving it to you.
And you are receiving it with humble gratitude.
Focus on your heart center and repeat,
Please forgive me.
Even if you don't understand for what,
Say,
Please forgive me.
Now imagine what the other person wants from you.
Something that would fill them up and help them feel complete about this situation.
Even if you don't think they deserve it,
Visualize yourself giving it to them.
Imagine them saying to you,
I forgive you.
I forgive you.
Take a deep breath in.
And release.
Release everything holding you back from being complete in this situation.
Take a deep breath in.
And release.
Imagine what they look like again.
Bring them up in your mind.
And mentally repeat,
I forgive you.
You might start to see that you might mean it a little bit,
Maybe you still don't.
Either way,
Mentally repeat,
I forgive you.
Think about something else you want from that person.
Something that would make you feel appreciated and respected.
And now imagine that person giving it to you.
You are receiving it with humble gratitude.
Focus on your heart and repeat,
Please forgive me.
Please forgive me.
Now imagine something else that the other person wants from you.
Something that would help make them feel appreciated and respected.
And again,
Even if you don't think they deserve it,
Visualize yourself giving it to them.
And you may feel a little joy in your heart start to spring up from being able to give so selflessly.
And then imagine them saying to you,
I forgive you.
I forgive you.
Take a deep breath in and release.
Release everything holding you back from being complete in this situation.
Take a deep breath in and release.
Give yourself a little smile.
Nice work.
And now close your eyes.
