Meditative Forgiveness Process

This meditation walks you through a powerful process in forgiveness, in understanding and letting go. Use this meditation as a tool to assist you in developing love and compassion during life's difficult situations, and in freeing yourself from the chains of resentment.

Transcript

In this meditation,

I walk you through a process of forgiveness,

Or better yet,

A process of letting go and understanding.

So often in our lives,

We hold on.

We hold on to situations or to people,

To past hurts,

To past pain,

To anger,

To jealousy.

One of my favorite sayings is,

Resentment is like swallowing poison and hoping it kills your enemy.

Let those words sink in for a moment.

Resentment is like swallowing poison and hoping it kills your enemy.

You are the receiver of this resentment,

Not the situation,

Not the person that you're holding onto,

That you have yet to forgive,

You.

I know you've felt this before.

Understand a few situations that you know deep down you are holding onto.

A person,

A few people,

You know deep down you have not forgiven.

What emotions come up?

Sit with these emotions for a moment.

The poison,

The toxicity that these emotions bring to your being.

You are the swallower of the poison,

The jealousy,

Anger,

Pain that follows.

So now if you are ready to let go,

To forgive,

Then let's go through the process.

First things first,

If you aren't already,

Get into a nice,

Comfortable seat.

It's best to do this in a safe place where you will be undisturbed,

Where you feel safe to let emotions come and let emotions release.

Now whether you're lying down or sitting up,

Just roll your shoulders around,

Adjust your body.

Get nice and comfortable.

Close your eyes,

Settle in.

Begin to deepen your breath.

Feel your breath,

Feel the air flowing through your body,

Entering your nostrils,

Flowing all the way down to the base of your belly and all the way back out through your nostrils.

Allow your nervous system to just calm down,

Just be here,

Knowing that right here in this process is where you are meant to be right now.

Now to begin this process,

It is going to serve you best to use just one person or just one scenario that you feel you are ready to forgive.

Now whatever pops into your mind first,

Stick with that one,

That person,

That situation,

Maybe the couple of people.

Now that you've found what you are going to focus on,

We're going to start by taking radical responsibility.

You are not a victim.

You are a creator.

I want you to repeat in your head right now,

I am not a victim.

I am a creator.

Ask yourself,

How did I contribute to this situation?

What role did I play?

What lesson is to be learned in this?

Take note of your answers.

Take radical responsibility right now.

Again,

How did I contribute to this situation?

What role did I play?

What lesson is to be learned in this?

Keep these answers in the front of your mind.

If you want to journal through them at a later time or talk through them with a person a later time,

Feel free.

But for right now,

Just keep them at the front of your mind.

How are you taking radical responsibility for this situation,

This person?

Now with your eyes still closed,

Picture yourself as the other person or picture yourself as a couple of other people or as the counterpart to this situation that you need to forgive.

Imagine,

Feel that you are embodying that person,

People,

Situation.

Knowing that everyone is doing the absolute best they can with their knowledge and understanding at any given time,

Begin to empathize with this person.

Take on the qualities,

The attributes,

The personality,

The perspectives and empathize with them.

Take them on as your own for a moment.

Understand,

Empathize,

Know that you as this person were doing your absolute best that you could with your knowledge,

With your understanding at that time.

Now return back to yourself,

Come back to your own body,

Feel your own breath again entering through your nostrils all the way down to the depths of your belly and back out.

Body yourself once more and now from your heart directly into theirs,

Send the person,

The people,

The circumstance,

Send love.

Breathe to your counterpart with understanding and love.

If it helps visualize a white beam of light exiting your heart and entering theirs,

A beautiful white stream of light,

Your love,

Your light streaming from you endlessly streaming onto into entering the other person.

Stick with this visualization for a few moments,

Feeling your heart expand as this white light pours out the endless flow of light and love,

The light and love that is symbolic of your empathy,

Your understanding,

Your forgiveness.

Now the final piece,

It is time to truly let go.

First,

Yourself,

Focus on this process of letting go within yourself.

Let go and accept yourself.

Forgive yourself for the judgments,

Forgive yourself for the resentment,

The pain.

Accept yourself right now.

Repeat these words silently in your head.

I love you and I accept exactly what is.

I love you and I free you from the pain of the past.

Release this pain so you can be free to move forward towards more love,

Better health,

More abundance,

More freedom,

Joy,

Lightness,

Light in your life.

I love you and I accept exactly what is.

I love you and I free you from the pain of the past.

Now repeating this process with the other person or people or situation.

Let go and accept just like you have done for yourself.

Do this for your counterpart.

In your mind right now,

Tell them,

I love you and I accept exactly what is.

I love you and I free you from the pain of your past.

I love you and I accept exactly what is.

I love you and I free you from the pain of your past.

Release this pain so that you both can be free to move forward towards more love,

Better health,

More abundance,

Lightness,

Freedom.

I love you.

I love you.

I love you.

I create.

I let go.

I understand.

I accept.

I love.

Sit with the lightness that you've just created within your body for a moment.

Feel the emotional release that just occurred over the last 15 minutes.

Know that you can come back to this meditation.

Use this meditation as a tool.

Use it with the same person until you feel you have fully forgiven them and could spend time with them without letting their energy affect you emotionally with purely love in your heart.

Take a moment,

Come back to your body.

Come back to your breath.

Come back to you.

And whenever you are ready,

You may blink your eyes open and enter into your life with more lightness,

More love,

More understanding.

Reviews

This one I’m going to share with the person in my life so we can forgive each other and move forward. Thank you for this meditation.

I just forgave myself and feel so much lighter! Thank you!

Beautiful! Thank you Shannon!

This is an important process that you’ve led me through, and I am grateful. 🙏❤️

Loved this—— thank you so much🙏❤️

Thank you Shannon! Another great experience. I think this is one I’ll be able to come back to many times and watch the process unfold before me.

Well done!
I had actually forgotten how I felt about the resentment of others.
It was great to face them again out of loving kindness.
Thank you for sharing your gift!

Beautiful, thank you!

Amazing meditation,very helpful,gentle and loving. Thank you x

clear voice, very emphatic, I liked it

This is a terrific guided meditation in letting go of past hangups. This one is a must do!!!!

This was as uncomfortable as it was releasing. I feel that I have offered this person I had to forgive a little too much empathy. Perhaps it's just not for me.

With gratitude 🙏

So wonderful and powerful. Exactly what I needed today! Namaste.

So awesome Shannon! Thank you for this.

Thank you so much

Thanks. Beautiful.