Hello and welcome.
Thank you for joining me for this meditation of forgiveness.
Find a quiet,
Comfortable space where you could sit or lie down without any interruptions.
When you're ready,
Close your eyes and start to let your body settle into the surface beneath you.
Allow yourself to arrive fully in this moment,
Leaving behind any distractions or obligations.
This time right now is for you.
Let's begin by taking a deep breath in through your nose,
Filling your lungs completely,
Watching your belly rise.
Hold at the top for a moment and then exhale slowly through your mouth,
Letting go of any tension that you're carrying.
Let's do this again.
Inhale deeply through the nose,
Filling your belly.
Hold at the top.
Exhale slowly,
Relaxing even deeper.
Repeat this cycle a few more times on your own.
With each inhale,
Imagine drawing in a calm to every cell of your body,
A grounding energy.
Then with each exhale,
Release any stress,
Tightness or heaviness that you're holding onto.
Release your jaw.
Let your shoulders drop away from your ears.
Let your eyes relax.
Now let your breath return to its natural rhythm and just notice the gentle rise and fall of your belly.
Feel the support of the earth beneath you,
Holding you steady.
You're safe here.
You're grounded.
Bring to mind the person or situation that has caused you pain.
It may feel uncomfortable and that's okay.
You're safe in this moment.
Simply observe what arises.
Maybe it's anger,
Sadness,
Resentment or even numbness.
Let these feelings be here without judgment.
Take a deep breath in through your nose and as you exhale through your mouth,
Silently say to yourself,
I acknowledge my pain.
I honor my feelings.
I am ready to release what no longer serves me.
Now imagine these feelings as a heavy bag that you're carrying over your shoulder and you have to constantly carry it around with you.
It's always there,
This weight.
I want you to take a deep breath in.
Hold at the top for a second and then as you exhale,
Allow yourself to release the bag completely,
Letting it drop over your shoulder and settle down onto the ground,
Releasing all the feelings from your body.
Feel lightness return to your body as you allow yourself to let go of the bag completely.
Repeat after me,
I now release myself from all feelings of hurt pertaining to this person or matter.
Take another breath in.
Feel for any lost connection or cords of resentment or anger or hate that have you tied to this person or situation,
Allowing yourself to let go.
Now,
With each exhale,
Imagine these cords loosening,
Dissolving,
Or being cut completely.
You're untethering yourself bit by bit.
If resistance arises,
That's okay.
Just breathe into where you're feeling that resistance.
You don't have to force forgiveness.
Simply set the intention to release,
Even if it's just a small piece for today.
Now bring your attention back to yourself.
Place a hand on your heart.
Take a deep breath in and as you exhale,
Say to yourself,
I release this burden.
I reclaim my peace.
I am free.
Feel the space that opens up within you as you let go,
As you say these words.
Let's take one final deep breath in,
Filling your lungs completely.
Hold it for a moment.
Then as you exhale,
Let out a deep sigh,
Releasing any last bit of tension,
Resentment,
Or connection to this person or event.
Imagine the final cord being cut.
You are no longer bound.
You are free.
When you're ready,
Gently open your eyes,
Returning to the present moment with a sense of lightness and clarity.
Remember,
Forgiveness is a practice,
Not a one-time event.
Be patient with yourself.
Each time you return to this meditation,
You'll find more space,
More peace,
And more freedom within yourself.
You are worthy of this release.
Namaste.
