Forgiveness Meditation And Gentle Fortifying Affirmations

This is a combination of guided meditation, and reflection exercise to help us begin to learn to forgive ourselves and those whom we feel have wronged us, or whom we have wronged. This is for mild instances of forgiveness and is not recommended for traumatic events. You can do this at any time of day whilst you are sitting, lying, or in whatever position is most comfortable for you.

Transcript

Hi, This is Stefania, And this is a meditation on forgiveness of ourselves and others. And we also have some affirmations to work with. This is intended for mild, Kind of mild instances of forgiveness. If there has been like a traumatic event, Maybe this meditation isn't an appropriate tool to use alone. So maybe consider a medical professional advised alternative method instead. But now let's meditate on the power of forgiveness for oneself and forgiving others from the past and the present, How to do it to the best of our ability. And we have some affirmations. Begin by finding a comfortable seated position, Either on a cushion or in a chair, Whatever works for you. Close your eyes and take a few deep breaths, Allowing yourself to quiet down and settle into the present moment. Now bring to mind a situation from your past where you were hurt or wronged by someone, And this situation still lingers in your mind. Notice any emotions that arise as you bring the situation to mind. Maybe you feel anger or sadness or resentment. That's okay. We're human. Acknowledge these emotions without judgment and allow them to be present. Now imagine the person who wronged you standing in front of you. Picture them in your mind's eye, But if that's too much, Picture a cloud or a non-threatening image that symbolizes that person and notice any physical sensations that arise in your body. As you continue to breathe deeply, Silently say to yourself, I forgive you. I forgive you. I forgive you. Repeat this phrase several times, Focusing on the feeling of forgiveness in your heart. If you find your mind wandering, That's okay. Gently bring your attention back to the phrase, I forgive you. Next, Bring to mind a situation where you may have wronged someone else in the past. Notice any emotions that arise as you think about this and acknowledge them without judgment. It's okay. Imagine the person you wronged or again a symbol for them standing in front of you. Picture them clearly in your mind's eye and notice any physical sensations that arise in your body. You might feel your heart start to beat faster or you might feel your breath quickening or getting slower, Or you just might notice that you're holding your breath all of a sudden. Just take a breath to center yourself again. As you continue to breathe deeply, Silently say to yourself, I ask for your forgiveness. I ask for your forgiveness. I ask for your forgiveness. Repeat this phrase several times, Focusing on a feeling of humility and the desire to make amends. Finally, Bring to mind any current situation where you may be holding onto anger or resentment towards someone. Notice any emotions that arise as you think about this. Sometimes doing this, Thinking about our anger or resentment might make us tense up in a fight or flight mode. That's okay. Just breathe it out and come back to center and acknowledge these feelings without judgment. And furthermore, Now imagine the person you are currently struggling to forgive. Use a symbol if it's more comfortable. And again, Notice any physical sensations that arise in your body. Breathe them out and relax. As you continue to breathe deeply, Silently say to yourself, I choose to forgive you. I choose to forgive you. I choose to forgive you. Repeat this phrase several times, Focusing on the feeling of release and the choice to let go of negative emotions. Take a few more deep breaths. And when you're ready, Slowly open your eyes. This process may take time to truly let go, Or it may happen in an instant. Please be patient with yourself. And now, Here are 15 affirmations that we can say to encourage total forgiveness and help with long-term healing. When we feel that resentment, That anger coming back again, Or sadness, Try saying these affirmations. If some of them resonate with you more than others, Write them down. Keep them in your wallet, Wherever you can get to them quickly. I am worthy of forgiveness, Both from myself and from others. Forgiveness is a choice. And I choose to let go of negative emotions. I am capable of forgiving those who have wronged me in the past. I release all resentment and anger towards those who have hurt me. I forgive myself for any mistakes or wrongdoings from the past. Forgiveness is my powerful tool for healing and growth. I am grateful for the opportunity to forgive and be forgiven. Forgiveness does not excuse or condone harmful actions, But it allows for healing to begin. I choose to focus on the positive aspects of my life and relationships. I am committed to letting go of grudges and negative emotions. Forgiving others frees me from the burden of resentment and anger. I am open to receiving forgiveness from others, And I am willing to offer it in return. I recognize that forgiveness is a process, And I am patient with myself and others. Forgiveness is an act of compassion and kindness. I am at peace with myself and others as I embrace the power of forgiveness. Come back to these affirmations whenever you feel the need. Forgiveness is a process. It sometimes doesn't happen overnight, But it's very liberating to let go of that weight. Many blessings to you. Bye for now.