Hello,
My name is Sade Simone,
And it's an honor to be your guide in this forgiveness practice.
And welcome to the family of the courageous.
So let's begin by tuning into your posture,
Inviting intentionality and grace in a way that balances awakefulness and relaxation.
And if you wish,
Allowing your eyelids to gently rest closed or just a soft gaze a few feet out in front of you.
Let your body and mind relax by coming home to your breath and then breathing gently into the area of your heart and then breathing in and out of your body.
And kindly repeating to yourself,
I will practice until I am at peace with myself and the world.
My mistakes are not an inherent part of me.
My past does not define who I am.
They are not my identity.
They are the forgiveness of others.
And then forgiveness for yourself.
And lastly,
Forgiveness for those who have hurt or harmed you.
And now invite yourself to feel the emotions that you've carried because you have not forgiven,
Not forgiven yourself,
Not forgiven others.
Allowing yourself to feel the pain of keeping your heart closed and kindly repeating to yourself,
I have hurt and harmed others in many ways.
I have caused them suffering intentionally or unintentionally out of my pain,
Fear,
Anger and confusion.
And now let yourself remember and visualize the ways you have hurt others.
See and feel the pain you've caused out of your own fear and confusion.
See if you can picture each memory that still burdens your heart.
Feel the sadness and regret and know that you can release these burdens from your heart.
And when you're ready,
Gently say that person's name to yourself and ask forgiveness.
I ask for your forgiveness.
Please forgive me.
Please forgive me.
And continuing with or without the name as if you're speaking to this person directly.
And trusting yourself to ask for forgiveness in a way that feels right for you without getting lost in the content of the story of whatever may have happened.
Take your time.
Continue to repeat at your own pace.
Please forgive me.
Please forgive me.
Please forgive me.
And remember,
You can always come back to the feeling of the breath in your body as an anchor.
Go at your own pace.
And remembering that acknowledging your mistakes does not mean you blame yourself and you hate yourself.
Take a moment now to repeat to yourself,
I learned from my mistakes and I am at peace with myself.
And taking a few moments to transition to let go of the images or thoughts,
Noticing how you're feeling now.
And then when you're ready,
Kindly repeat to yourself.
I know I have hurt and harmed myself in many ways.
I have betrayed myself many times through thought,
Speech or actions,
Intentionally or unintentionally.
And allow yourself to see the ways you have hurt or harmed yourself.
Remember them.
Feel the sadness you've carried from this and know that you can release these burdens.
And I now invite you to extend forgiveness for each of them one by one.
And repeating the precious words for the ways I've hurt myself intentionally or unintentionally out of fear,
Pain and confusion.
Using your own name,
Say,
I forgive you,
I forgive you.
May I forgive myself.
May I forgive myself.
And bringing a hand to your heart as a gesture of care,
Of safety for yourself.
As we take a few moments to transition,
Let go of the images or thoughts and noticing how you're feeling right now.
Bringing awareness back into the breath and taking a few easy and deep breaths in and out.
You can look back at the person you used to be and have empathy and compassion.
And then gently repeating all of your heartfeelings as you go leveled with nimmt feeling.
And then gently repeating,
I have been harmed,
Abused and abandoned by others,
Intentionally or unintentionally,
In thought,
Speech or actions.
I now invite you to feel the sadness you have carried with you from this past and know that you can release this burden of pain by extending forgiveness.
And you may repeat to yourself,
I now remember the many ways others have hurt or harmed me,
Wounded me out of fear,
Pain,
Confusion,
Anger.
I have carried this pain in my heart for too long.
I am ready to forgive.
I am letting go and moving in the direction of more peace,
Happiness and freedom.
Now gently say this person's name to yourself and offer them forgiveness.
I forgive you,
I forgive you for the ways you have harmed me,
Intentionally or unintentionally,
I forgive you.
Or you can say,
It is my intention to forgive you.
You may continue with or without their name as if you are speaking to them directly,
Trusting yourself to offer forgiveness and without getting lost in the content of the story of whatever may have happened.
Take your time,
Repeat it a few times at your own pace,
I forgive you.
I forgive you.
And remember you can always come back to the feeling of the breath as your anchor.
And then noticing,
Scanning,
If you are holding on to anything against your own being,
Maybe you are holding on to resentment,
Grief against yourself.
See if you can open up and release and let go.
You may repeat in your mind,
I am letting go and moving in the direction of more peace,
Happiness and freedom.
And as you begin to bring this practice into a close,
Take a moment to offer gratitude for yourself,
For taking care of your own heart.
This practice is an act of profound generosity,
Not only benefits ourselves but it benefits everyone connected to us.
And when you are ready,
Gently open your eyes.
Thank you for your practice.
