You are listening to a meditation from sound science soul The chanting you hear in the background om Om is a way to purify your environment yourself and all beings or things around you om represents the body or form ah speech or essence of sound and hum the mind This meditation is for relieving shame and regret Sit or lie down in a comfortable position If you're sitting cross-legged you can have the back of your hands resting on your knees and your first two fingers touching your thumbs It's beneficial to begin with breath with any meditation practice as the breath ties the soul to the body Becoming aware of our breath also helps us to slow down slow our heart rate and center within ourselves Let's start with six breaths breathing in for a count of six holding for three and breathing out for six Breathing in one two three four five six holding for a count of one two three one two three breathing out for a count of one two three four five six Remember it's okay if you can't breathe up to six just take in as much breath as you can Again breathe in one two three four five six Hold one two three breathe out one two three four five six Breathe in one two three four five six Hold one two three breathe out one two three four five six 1,
2,
3,
4,
5,
6.
Hold 1,
2,
3.
Breathe out 1,
2,
3,
4,
5,
6.
Breathe in 1,
2,
3,
4,
5,
6.
Hold 1,
2,
3.
Breathe out 1,
2,
3,
4,
5,
6.
And one last final time,
Breathe in 1,
2,
3,
4,
5,
6.
Hold 1,
2,
3.
Breathe out 1,
2,
3,
4,
5,
6.
Try to completely relax your body.
Sit still and examine your mind and its mood.
Does it feel settled?
Or does it feel anxious?
Do you feel a heaviness?
And if you do,
As you breathe in,
See and feel those heavy uncomfortable feelings.
And as you breathe out,
Visualize that you are expelling peace,
Love,
Joy,
Purifying your mind and your environment.
Begin to visualize a situation you feel shame or regret over.
Imagine as many details as possible,
Including where and when it happened and who was involved in the situation.
See this clearly.
Take as long as needed to create this image in your mind.
Once this image is created,
On each breath in,
Imagine accepting responsibility for what has occurred,
Asking for forgiveness.
On each out breath,
Visualize letting this go,
Visualize forgiving the self,
Send out healing,
Understanding,
And forgiveness.
Again on each in breath,
You imagine accepting full responsibility for what has occurred.
On each out breath,
You see letting go and forgiving completely.
You can even loudly exhale as though you are blowing these experiences through and out and away,
Knowing you no longer need to carry this burden.
Continue this visualization,
Breathing in and out as long as you need to until you begin to feel more at peace and feel the weight of shame and regret lift.
You should start to feel lighter and a sense of self-acceptance and relief.
This practice may help you to come to a better place of forgiveness and love for self so that you can approach the person you hurt and work towards reconciliation.
Sit quietly now in peace as you contemplate welcoming more love,
Joy,
Peace,
Healing,
And fulfillment into your life.
Sit in this space as long as needed to fully release that which no longer serves its purpose.
The experience is over and healing can begin even if it only begins with self,
Not those affected.
I wish you peace and healing.
You are loved,
Whole,
And worthy.
