Hello,
My name is Sam.
In today's session we're going to explore forgiveness.
This practice is not to condone or accept the harm that's been done,
But it's to start the process of letting it go,
So those feelings you're harbouring can no longer do you harm.
We'll practice both outward and inward forgiveness in this meditation,
Helping to forgive others who have hurt us,
And forgiving ourselves for causing others pain.
Now remember,
It's a practice.
There's no need to force yourself or any feelings which you don't feel ready or safe to forgive at this time.
Simply acknowledge whatever comes up for you with a non-judgmental attitude.
Let whatever emotions arise come and go.
You can always come back to the breath or the feel of the surface beneath you as an anchor.
Just take it at your own pace.
Let's begin.
Settle yourself into a comfortable position,
Whether seated or lying down,
As long as your posture feels dignified and aligned.
When ready,
Take a full breath in through the nose if you can,
And release it through the nose.
Allow your body to begin to soften,
Finding comfort in your place.
Let your shoulders ease back and down,
And release any obvious tension or tightness from your limbs and digits.
Breathe in deeply once more,
And as you exhale,
Feel the wave of relaxation travel through your body,
Creating more softness and ease.
Take a few moments to take in the sensation of being here right now,
Noting and observing any feelings,
Thoughts or emotions that may arise,
Without judgement or attachment.
Just breathing calmly and gently as we find that deeper state of being.
Bring awareness to your heart space,
Noting any and all barriers,
Stiffness or deep-rooted emotions held here.
Noticing the pain of keeping the heart closed.
Breathe into this space and allow it to begin to soften,
Each gentle breath dissolving any tightness and a feeling of relief and relaxation taking its place.
Allow your breath to be natural and easy.
Now,
Bring to mind someone who you have harmed either intentionally or unintentionally,
Someone who you feel you have unresolved issues or a burden that's weighing you down.
Allow a picture of this person to form in your mind,
Seeing their face,
Noticing the details of their appearance.
Gently allow the memory of what happened to come to the forefront of your mind,
Just observing from the outside rather than getting caught up in the story of what happened.
When you're ready,
Gently say this person's name to yourself and ask for forgiveness for how you've harmed them intentionally or unintentionally.
So you could say the person's name and then say something like,
Forgive me,
Forgive me for any actions I did that caused you harm.
You can continue with or without the name as if speaking to the person directly.
Put it into your own words for it to feel authentic to you.
Repeat this a few times at your own pace without getting drawn into the content of the story or whatever may have happened.
As you continue this recitation,
See in your mind's eye the person in question smiling warmly at you,
Maybe even pulling you in for a hug.
Enjoy this feeling of relief as you let go and forgive yourself.
You were trying to do the best you could at the time.
It's okay.
You recognize that these actions do not represent the true you and are making amends.
You are forgiven.
You are loved.
As we complete the process with this person,
Say to them,
May you be happy,
May you be healthy,
May you be free from pain and suffering.
Take a few moments now to transition,
Letting go of those images or thoughts,
Pausing to notice how you're feeling right now and bringing the awareness to the body and to the breath.
Turn your thoughts now to a time when someone else hurt you.
This may have happened many times.
Let yourself start to picture and remember these many ways,
Acknowledging the sorrow you've carried from the past and sense that you can release this burden of pain by extending forgiveness when your heart is ready.
Start to picture the person or persons in your mind's eye,
Noticing their external appearance.
See their face clearly.
When you feel ready,
Say the person's name and then I forgive you.
I forgive you for acting out of pain,
Anger or hurt of your own.
You too are wounded and I forgive you.
I let go of the pain I've carried in my heart for so long and I forgive you.
To all those that have caused me harm,
Intentionally or unintentionally,
I forgive you.
You are just reacting to the events in your own life and doing the best you could at the time.
It's okay.
I understand.
I forgive you.
You are loved.
Now don't worry if there's not a great rush of loving feeling.
This is not meant to be an artificial exercise but rather a way of honouring the powerful force of intention in our minds.
We're paying respects to our ultimate ability to let go and to begin again.
We're asserting the human heart's capacity to change,
Grow and to love.
Repeat these intentions a few more times in your own way,
In one way that feels natural and authentic to you and again without getting caught up in the story of what happened.
As we complete the process with this person,
Say to them,
May you be happy,
May you be healthy,
May you be free from pain and suffering.
Now let's let go of those images or thoughts.
Taking a moment to notice how you're feeling and bringing the awareness back to the breath and the body,
Finding our way to the present.
Let's turn now to the most important person,
Picture yourself in your mind,
Your face,
Your clothes,
Your expression and start to let yourself see the ways you've hurt or harmed yourself.
Picture them,
Recollect them,
Acknowledge the sorrow you've carried from this and sense that you can release those burdens.
When you're ready,
Using your own name,
Say,
I forgive you,
I forgive you.
Again,
Trust yourself to forgive in a way that feels right for you.
You might say something like,
For the ways I've hurt myself through action or inaction,
Out of fear,
Pain,
Confusion,
I now extend a full and heartfelt forgiveness.
I forgive myself.
Don't worry if at first you don't feel any great release.
Some pains are deep rooted,
Take more time to let go of.
Be forgiving of yourself for not being ready to let go and move on.
Forgiveness cannot be forced.
It cannot be artificial.
Simply continue the practice and let the words and images work gradually in their own way.
Now,
As we complete the process with ourselves,
Say to yourself,
May you be happy,
May you be healthy,
May you be free from pain and suffering.
You are loved.
Now,
Take a few more moments to offer gratitude to yourself for taking this time,
For taking care of your own heart,
For lightening the burdens,
The hurts you've accumulated in your life.
Remember that this is a practice of letting go and moving in the direction of more peace,
Happiness and freedom.
You're free to stay in this moment as long as you wish.
Whenever you're ready,
Gently open your eyes,
Slowly return to the present,
To your day.
I wish you all the best.
