This meditation is intended for the cultivation of forgiveness.
Throughout your life,
There may be moments where you cause pain to others or others might cause pain to you.
This pain can trigger a closing of the heart,
A fire of anger,
Or withdrawal from the relationship.
These are all very natural and normal reactions.
My intention is to assist you in releasing these feelings through the aid of forgiveness so that you may return to love and compassion.
Forgiveness can be directed towards yourself or another and oftentimes both.
For the sake of this meditation,
I will be referring to the trigger person who you might desire to direct forgiveness towards.
However,
It can easily be used for self-forgiveness as well.
I urge you to direct your forgiveness to whoever comes to mind first.
Your intuition always knows the answer.
Please adjust accordingly.
Forgiveness is putting down the poison of resentment,
Hatred,
Or regret that you have been gripping on to and expecting the other person to feel your pain.
Forgiveness is having compassion for their actions and understanding their motives.
They are simply doing the best they can with the tools they have.
Forgiveness is opening our hearts to new possibilities of the now instead of living in the past.
Forgiveness is gifting yourself a new beginning so that you may return to love.
Throughout this meditation,
I will provide long pauses to allow you to inquire into your experience of forgiveness.
Allow yourself to explore the possibilities of forgiveness.
What space can you open up when you let go of resentment?
I will be here to bring you back.
If at any time something I say doesn't sit right with you,
Please feel free to adjust to your own personal experience.
Beginning the meditation in a seated or lying down position,
Closing your eyes or softening your gaze,
Noticing the ground beneath you,
How it is supporting your body and gently cradling you as you breathe.
Noticing where your breath flows.
Is it within your belly,
Chest,
Throat,
Or other areas of your body?
Lengthen your inhale to a count of four.
Exhaling naturally.
As you inhale,
Imagine the cells of your body expanding a bit more each time.
Deepening the trust within your body as you exhale naturally.
Allowing your exhale to be effortless like snowflakes gently drifting to the ground.
Inhale,
Opening,
Expanding.
Exhale,
Let go of all that does not serve you.
Exhale,
Drifting,
Settling.
Inhale,
Expanding.
Continue this breath as you are settling into your body.
If your attention drifts,
Gently reel it back to the present moment.
Inhaling and expanding,
Exhaling and floating.
Turning your awareness now to your heart space,
Which can be found in the middle of your chest just beneath your sternum.
It may help to place a hand over your chest.
Inquiring into the beating of your heart,
Noticing its gentle and reliable thumb.
Imagining with every inhale that your heart grows just a tiny bit more.
Inhaling,
Expanding,
Exhaling,
Letting go.
An empowering aspect of forgiveness is your choice to resist it.
You can also choose to let it go.
Inhale,
Expanding.
Exhale,
Surrendering.
Bringing to your mind's eye an image of the person who you wish to forgive.
Seeing them for who they truly are.
See their inner child who desires love and to have their needs met.
Gazing into this person's eyes,
Witnessing this person through the openness of your heart,
Noticing the sensations in your body as you gaze.
Is there anger,
Sadness?
Continuing to breathe through your heart space.
How does seeing through a filter of love alter your perception of them?
Seeing past your judgments and expectations of this person.
Continuing to imagine this person sitting in front of you,
You notice that there are chains binding you to them.
What do these chains look like?
How do they feel as they bind you two together?
What unnecessary discomfort are these chains inflicting on you both?
Forgiveness is the key to unlock these chains.
You are fully capable of releasing them.
Allowing yourself permission to let go of this resentment in order to serve your growth.
Breathing through your heart,
Choosing love to let go.
Take as much time as you need to send love to these chains to allow forgiveness and surrender.
It is normal,
Natural,
And ultimately beautiful when emotions arise from this practice.
Allow whatever emotions appear to exist.
You do not need to alter or ignore them.
Simply coexist with this energy,
Breathing to allow it to move through your body.
You are safe.
You are supported.
You are loved.
You are fully capable of letting go.
You are worthy of surrendering.
You are worthy of surrendering.
We are all doing the best we can with the tools we have.
We are all doing the best we can with the tools we have.
Choose to release yourself from these chains.
You are worthy of surrendering.
You are worthy of surrendering.
You are worthy of surrendering.
You are worthy of surrendering.
Releasing resentment,
Anger,
And regret through forgiveness will create a beautiful space to allow new love to enter.
Forgiveness is choosing to let go and fall back to love and compassion.
Tuning your attention to your breath,
Breathing deeply into your belly and chest.
Inhale,
Expanding,
Exhale,
Letting go.
Noticing the ground beneath you,
How it has supported you through this whole journey.
Your eyes closed,
Beginning to imagine your surroundings.
Listening to any sounds you might hear.
When you are ready,
Gently open your eyes.
Wiggling your fingers,
Toes,
Wrists,
Ankles.
Slowly bringing loving energy back to your body.
I honor,
Love,
And respect each person who has bravely chosen this journey of forgiveness.
It may not always be easy,
But returning to love will always be worth it.
Let's close by taking a breath together.
Namaste.
Thank you for all the blessings on your journey.
