Namaste.
My name is Saqib and it is my honor to guide you through this meditation.
Forgiving someone can be a very challenging task.
It takes immense courage to forgive someone,
Especially someone who became a source of tremendous suffering for us.
That's why I congratulate you for making this intention of forgiving.
Intention is everything.
Once you do forgive,
It is one of the most rewarding experiences.
This meditation can bring up certain emotions to the surface.
Just know that you are not alone.
I am there with you holding your hand through this process.
So now let's begin.
I would request you to get into your meditation posture.
Just make sure that your back is straight but relaxed at the same time.
And now gradually close your eyes.
Let's begin by relaxing each and every part of the body.
So bring your awareness to your head.
Then relax your head.
Relax your neck.
Relax your shoulders.
Relax your arms,
Your hands.
Relax your chest,
Your abdomen.
Relax your back,
Your pelvis.
Now relax your thighs,
Your knees.
And finally relaxing your calves and your feet.
And now you can bring your awareness to your breath.
To the inflow and the outflow of the breath.
Use your breath as the anchor to bring your mind and body to the present moment.
And then ask yourself who is watching the breath?
Be aware of this awareness that is watching the breath.
Feel this awareness that is watching the breath.
And now in your minds I imagine and visualize the person who became a source of suffering for you.
The person whom you want to forgive.
Visualize that this person is sitting in front of you.
Look at this person.
To forgive this person,
It's important to understand this person.
So now in your minds I imagine and visualize that your awareness or consciousness is moving out of your body.
Your consciousness is now ready to enter this person's body.
And now your awareness,
Your consciousness has entered this person's body.
You have now embodied this person.
You have become this person.
Feel what this person is feeling.
What hurts this person so much that they hurt you?
What emotion was driving the action of this person?
What were the difficulties,
Challenges that this person was going through at the time when they hurt you?
What are the challenges this person might be facing in their life?
Understand the mindset of this person.
What pain and suffering this person has gone through in their life,
Due to which they behaved in such a way?
What are those challenges and difficulties that have shaped this person?
What has caused hurt to this person?
How was the childhood of this person?
What are the difficulties this person might have gone through in their childhood?
What conditions have shaped this person's personality and character?
And realize that from this point of consciousness,
This person have just done their best.
Had they known better,
They would have behaved better.
Now that you are in this person's body,
You can totally understand the mindset of this person and what caused this person to behave in such a manner that was hurtful.
And now you are ready to come back to your own body.
So imagine and visualize that your awareness,
Your consciousness is moving out of the body of this person.
And it has entered back into your own body.
You are now back in your own body.
Now I would request you to place one or both of your hands on your heart center,
At the center of your chest.
And now breathe in and out of your heart center.
As you breathe in,
Feel that your breath is traveling into your heart and it is activating your heart center.
Feel that love,
That energy building up in your heart as you breathe in and out.
And now breathe in and out of your heart.
And now visualize that there is a beam of white light emanating from your heart.
And it is going to the heart of this person who is sitting in front of you.
Send love to this person.
Send your blessings to this person.
And now say to this person,
I forgive you because I now understand you.
I forgive you because I now understand you.
I forgive you because I now understand you.
Now you can relax your hands.
You can gradually bring your awareness back to your body.
The presence of your body in your surroundings.
You can wiggle your toes,
Move your fingers.
And gradually in your own time you can open your eyes and come out of the meditation.
Thank you so much for doing this work.
Take care.
Namaste.
