Hello,
Thank you for joining me today for a guided meditation for self-forgiveness.
My name is Sevaram Sprung and it is my honor to guide you through this process.
Let's begin.
Find a quiet and comfortable place where you can sit or lie down without being disturbed for the next 15 to 20 minutes.
And when you got it,
Close your eyes and take a few deep breaths.
Breathe in a way that it's comfortable for you,
Aiming for deeper and slower breaths.
And as you breathe in and out,
Notice the tension leaving your body with every exhalation and with every inhalation,
Notice the sense of expansion.
Your breath is your anchor to the present moment.
So as you go through this journey and some of the things become a little bit intense,
Know that you can always,
Always come back to your breath,
Come back to the present moment,
Knowing that you are safe.
So keep breathing,
Keep connecting,
Keep relaxing into the present moment.
Notice how your breath is becoming deeper and slower as the tension is melting away from your body.
And now we will establish a sanctuary.
And in a sanctuary is a place within you where you can always return,
Return to yourself similarly how you can return to your breath.
So take a part of your body,
A part of your body that feels neutral,
That feels safe,
That feels like you're fully connected to it.
It could be something like your big toe or it could be middle of your chest where your heart is.
Whatever it is for you,
It's perfectly fine and okay.
And now,
As you have that part of you selected to be your inner sanctuary,
Make that place beautiful.
Visualize it,
Decorate it whichever way you wish.
This is your inner sanctuary.
This is your dwelling where you are safe,
Where your inner child comes to play,
Where you do your nurturing,
Where you do your healing.
So it could be like a space outside or maybe it's a beautiful room with all the comforts,
Beautiful colors,
Maybe even something delicious to eat.
Let all that surround you.
Let it be beautiful for you and allow yourself,
Allow your inner child to rest in that sanctuary.
And please know that you can always return there.
And now we will acknowledge the need for forgiveness.
So bring to mind a situation where you feel you have wronged someone or you have wronged yourself.
It could be something recent or something from a distant past.
I really invite you to bring to mind a specific situation rather than something general.
The more specific you can be right now,
The more you're going to get out of this work.
And now that you have this situation in your mind,
Allow yourself to feel any emotions that come up.
Any emotions such as guilt,
Shame,
Regret,
Maybe disappointment,
Anger.
Feel,
Notice any of those.
There is no need to be afraid.
There is no right way of doing this.
Allow yourself to feel it all.
And now acknowledge the need for forgiveness and the desire to let go of these negative emotions.
Acknowledge to yourself,
Say it to yourself that you are wanting to let go of this and acknowledge that you are willing to let go of this,
To be free from it forever.
You're doing great.
And now take a few moments to practice self-compassion.
Say to yourself,
I am human.
I make mistakes.
It's okay to make mistakes.
I forgive myself for any harm that I have caused.
I am human and I make mistakes.
It's okay to make mistakes and I forgive myself for any harm I have caused.
Repeat this phrase to yourself a few times in your own words and repeat it until you feel a sense of self-compassion and kindness towards yourself.
Remember at any point,
You can go back to your inner sanctuary or connect with your breath.
Allow yourself to forgive.
Allow yourself to let go.
You are worth it to live without this burden.
And then visualize yourself standing in front of the person or situation that you need to forgive.
Imagine yourself surrounded by a warm golden light that radiates love and compassion.
It's beautiful.
And see the person or situation in front of you bathed in this light as well.
This golden light,
This light of love and compassion fills everything and everyone who is involved in this situation.
Anyone and everything and anything that has been affected somehow by what has happened.
And let that golden light energy settle into every nook and cranny,
Bringing healing,
Bringing love and understanding.
And as you are basking in this golden light,
Say to yourself,
I forgive myself for any harm I have caused.
I release any negative emotions towards myself and towards this situation.
I choose to let go of this burden and move forward with love and compassion.
I forgive myself for any harm I have caused.
I release any negative emotions towards myself and towards this situation.
I choose to let go of this burden and move forward with love and compassion.
Repeat this phrase to yourself in your own words and feel the love and compassion being there.
And feel the weight of whatever needs to be released leaving your body.
Repeat this phrase until you feel a sense of forgiveness,
Release and lightness.
And now take a few moments to express gratitude towards yourself for taking the time to practice self-forgiveness.
And if you wish,
You may come back to your inner sanctuary to complete this work in that safe place,
Being together with your inner child.
So again,
Take that time and express gratitude towards yourself.
So say to yourself,
I am grateful for my ability to forgive and let go of negative emotions.
I am grateful for my strength and resilience in moving forward with love and kindness.
I am grateful for my ability to forgive and to let go of negative emotions.
I am grateful for my strength and resilience in moving forward with love and kindness.
So again,
Find your own words to express what I just instructed you to.
Find your own words to acknowledge yourself,
To express your gratitude for your strength,
For your resilience and for you being able to let go.
And now as you are sitting in your inner sanctuary,
Bring your awareness to your heart center,
Right in the middle of your chest.
And visualize that golden white light emanating from your heart center.
And as you concentrate on it,
Notice that beautiful feeling of joy and love slowly spreading with that golden light throughout your whole chest,
Throughout your stomach,
Throughout your arms,
Throughout your legs,
Throughout your head.
And the brighter the light is,
The more love and joy you feel in your body.
Allow yourself to feel that joy and love and gratitude and kindness and self-forgiveness.
And know that with time you can transform everything.
And now it's time for you to leave your inner sanctuary.
So begin to reconnect with your breath.
Take a moment and feel the breath in your body.
When you are ready,
Make small movements with your fingers and your toes.
Sigh.
You are here and you are whole and complete in every way that you are and every way that you are not.
You are perfect.
And when you are ready,
Open your eyes slowly and gently.
And take a moment to notice how you feel.
Notice any sensations.
Notice any difference between now and when you first started this morning.
And I really invite you to carry this sense of forgiveness and self-compassion with you as you go about your day.
And remember that forgiveness is a process and it may take time.
But with practice,
You can cultivate a sense of peace and acceptance towards yourself and others.
Our practice is complete.
My name is Sevaram Sprung and I'm inviting you to come back again and practice with me soon.
Thank you so much.
