Take a moment to get settled into a comfortable position on the floor or on a chair.
Just be sure to sit in a way that your spine can be long and upright.
Try to eliminate all distractions.
As we close our eyes,
Breathing in slowly through the nose and exhaling through the mouth,
Taking this moment to slow down,
To relax into this calm and nurturing space.
Continue to breathe at a gentle and comfortable rate in through the nose and out through the mouth at whatever pace feels natural and comfortable to you.
Throughout this meditation,
Remember to come back to focusing on the breath every time we get distracted by our thoughts.
Accepting that those thoughts come in as clouds,
We recognize them and let them dissolve away.
Starting from the soles of our feet,
Gently breathing in and out,
Bringing our attention to the tops of our feet,
Our toes,
Our heels,
Shins and calves,
Allowing the breath to flow with ease,
Relaxing all strains and pains,
Taking the breath up through our knees,
Thighs and hamstrings.
We bring attention without any judgment to the sensations we may feel,
Bringing the breath up through our stomach and chest,
Allowing the rhythm from our hearts to collaborate with each breath,
Easing any tension and stress as the breath circulates through our arms,
To our hands and fingertips.
We focus our breath in through our shoulders,
Neck and face,
We let our jaws and teeth relax,
Letting go of any resistance and tension,
Softening the face into a gentle smile,
Feeling the breath circulating through our entire body,
From the soles of our feet through the crown of our head.
Now that we are relaxed,
Calm and our hearts are open,
We're ready to give and receive forgiveness.
Forgiveness is a gift.
Forgiveness starts within ourselves.
Forgive yourself for making mistakes.
We can learn from our setbacks and turn them into our greatest strengths,
Accepting each experience as a learning opportunity.
We understand that there is no permanent failure.
All is temporary and all changes.
As we learn,
We sometimes face struggle and adversity.
When we see the obstacles in life as opportunities for growth,
Mistakes along the way only lead us closer to achieving our goals,
Realizing that the valuable wisdom from knowing what we don't want,
Or what methods and actions don't result in the outcomes we're seeking,
Gives us a new insight and direction,
Bringing us ever so much closer to living the life of our dreams.
Forgive yourself and keep moving forward.
Once we can forgive ourselves,
We're open to forgiving all.
With compassion and empathy,
We gain an understanding through opening our hearts,
To seeing the pain and struggle from those who cause harm,
Knowing that they are acting in defense of their own suffering.
We can look deeper into their actions,
As those that are calls for help.
Let us offer patience,
Love,
And forgiveness to all those who have caused us and others harm.
Individually and collectively,
Humanity is striving to achieve a sense of happiness.
With this understanding,
We can see one another as our sisters and brothers,
All doing what we think is best to achieve happiness,
Success,
And peace of mind.
Let us forgive and become allies to one another.
Let us all come together through loving awareness.
Let us come together in help and support.
Let us all forgive.
Let us all forgive.
As we bring our attention back to our body,
Gently moving our fingers and toes,
Slowly opening the eyes,
Entering back into this space,
Becoming familiar with our room or our surroundings,
Bringing our hands to the chest in the prayer position,
Sealing this meditation with respect,
Love,
And light.
Namaste.
