Welcome.
My name is Sarah and I'm a psychotherapist and meditation teacher in Brisbane,
Australia.
This meditation is designed to help you tap into forgiveness.
Forgiveness towards yourself and forgiveness towards others.
I believe that forgiveness is the key to everything.
It does not accept nor see foulness.
Instead forgiveness sees the deceptiveness and chooses to let it go.
To let it go.
What a beautiful concept.
Too often there is an ego-driven preference for us to remain in anger,
Hurt,
Pain,
Resentment and even hatred rather than forgiving ourselves or forgiving others.
Let us begin.
Close your eyes.
Make sure that you're sitting in a comfortable position.
Start by noticing the rising and the falling of your chest as you breathe.
Breathing in and breathing out.
Bring your attention to your internal world.
Take three deep breaths.
Exhaling cool air through your nostrils and exhaling warm air through your nostrils.
Now place your right hand on your heart and start visualizing the person that you want to forgive in front of you.
This could be either yourself or someone else whom you wish to forgive.
Begin by repeating the following sentences in your mind.
I am willing to let go and forgive.
I forgive myself.
And I start again.
I forgive you.
And I start again.
I'm willing to let go and forgive.
I am willing to forgive myself and start again.
I'm willing to forgive you and start again.
I'm willing to let go.
I'm willing to forgive.
Unless we can forgive,
We won't be able to move forward in life.
Forgiveness is always,
First and foremost,
For you.
It enhances your health,
Your relationships and can even prevent disease.
Your mental health and wellbeing depend on your ability to release and reduce hurt,
Pain,
Resentment and anger towards yourself as well as towards others.
Forgiveness does not mean that you let yourself or someone else get away with whatever it was that you or they did.
It does not mean that you accept poor behavior or abuse.
What it does mean is that you are ready to let go of resentment.
You are ready to let go of the poison that is eating you up inside.
Keep breathing.
Stay with whatever emotion that may come up for you right now.
No more running.
No more avoiding.
And no more suppressing.
Feel it all.
I'm willing to let go and forgive.
I forgive myself and I start again.
I'm willing to let go and forgive.
I forgive you and I start again.
You are allowed to feel everything you're feeling right now.
You are not broken.
You are being made whole.
The darkness and the light are both within you.
You are the living proof of the experience of being fully human.
Keep breathing.
Keep letting go.
Remember that things only change on the outside when we first change them on the inside.
I forgive myself and I start again.
I forgive you and I start again.
I choose to let go and forgive.
I choose to set myself free.
I am free.
I am free.
