Forgiveness.
This is a guided visualization living into the idea of forgiving someone.
Take some time to settle yourself in a place where you will not be disturbed.
Allow yourself to settle deeper into this still place through mindfulness,
Relaxation or prayer.
Become aware of your breath.
Follow it for a time in and out.
Allow your attention to rest on your breath.
Gently and repeatedly return your attention to your breath.
Some people find it helps to focus on their sensation of breathing in one place,
Perhaps the nose,
Shoulders,
Chest or abdomen.
When you become distracted and aware of thoughts,
Ever so briefly note the content and then gently return to your focus on the sensations of breath in this part of your body.
Once you are settled with your eyes closed,
See and experience yourself as you are seated in a particular room.
As you see yourself in that place and bring to mind the question of forgiveness,
Notice any heart prompts.
Is there something you have against someone?
Is there a hurt relationship that comes to mind?
Often it is the first issue that comes to mind that we need to attend to.
Sometimes if we wait a little while,
Open,
Some other issue comes to the surface and demands our attention.
When you are clear about the issue and the person,
Bring the person clearly to mind as though they were seated in the same room with you.
Now see the space between you slowly lit up with loving light.
If you come from a tradition with prayer or are open to using prayer,
You may want to ask for the spirit of light,
Love and forgiveness to be present and to strengthen you.
You may want to increase the intensity of the light in your mind's eye or to see the light touching,
Warming and healing the hurt and difficult spaces in this relationship.
Use your imagination to the full,
Allowing this loving light to shine on and change this relationship.
Excellent.
As you continue to sit in that place of loving light,
Ask yourself if you feel ready to let go of what this person has done.
To let go of their throat as it were,
And to no longer hold this matter against them.
Perhaps for the first time,
Or the hundredth time,
Make the conscious choice to let go of this issue.
Feel what it is like to let go.
In whatever way feels right for you,
Imagine conveying to the other person that you no longer hold this matter against them.
Notice how you both respond.
Allow your imagination to work to the full here.
If it feels right,
You may want to offer this other a handshake or a hug,
Or a prayer or words of blessing.
Jesus sometimes said to people he met,
Go in peace,
And he said to his disciples,
Peace be with you.
If these words feel right for you,
Please make them your own.
Now our lives are really simple,
And just because we are ready to forgive does not mean that the one we have forgiven wants to know or can receive this forgiveness.
Even as you offer forgiveness in your mind's eye,
You may be aware that these barriers are there for the one you have forgiven.
Keep in mind that the invitation here is simply to begin or continue your own journey into forgiveness.
As you feel able to,
Rest in that sense of warm,
Loving light and offer the gift of forgiveness nonetheless.
Noticing what it feels like for you to let go.
Take the time you need to complete this exercise in an unhurried way.
Gently acknowledge any prompts in your heart and mind.
You do not need to act now,
But only notice what arises for you.
When you are ready to leave this exercise,
Allow yourself some time to slowly shift from an inner focus back to a sense of yourself in the present moment.
It may help to notice the sensation of your body against your chair,
And the sounds you hear around you,
And finally the things you see around you.
As you emerge from that focused place,
Remind yourself that this is an activity and place you can return to as a resource when you are struggling with forgiveness.
As you emerge from that focused place,
Remind yourself that this is an activity and place you can return to as a resource when you are struggling with forgiveness.
What was this exercise like for you?
How might life be different after this moment?
Is there a challenge in this for you?
If so,
Does the next step suggest itself to you?
You may wish to journal about this experience or discuss it with a friend.
