Welcome to today's practice.
This practice of self-forgiveness is an act of compassion.
In this practice,
We remind ourselves that we are human,
That we will make mistakes,
That these challenges and hardships are ways in which we can learn and grow.
The self-forgiveness meditation is an ancient Hawaiian practice of Haponopono.
Through the practice,
We will be repeating four mantras to ourselves.
They are,
I'm sorry,
Please forgive me,
Thank you,
And I love you.
To start this practice,
I invite you to make yourself comfortable.
Sit in a chair or on the floor.
Lengthen your spine.
Let the shoulders melt away from the ears.
Unclench the jaw.
And if it's comfortable,
Soften and close your eyes.
Enjoy a deep breath in.
Slow breath out.
Inviting yourself to become present and to arrive into our practice.
I invite you to breathe deeply and slowly,
Calming the body with each breath.
Cultivating an openness for today's practice.
Giving yourself this time and this space to explore what forgiveness looks like and feels like for you.
As the body become relaxed and as the mind calms,
You start to feel grounded.
I invite you now to visualize in your mind's eye yourself.
And this could be a younger version of yourself.
Could be yourself in present day.
Imagine that you are sitting in front of yourself.
As you breathe in and out,
Silently say to yourself,
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
Say these words with compassion,
Without judgment.
And at the same time,
Embrace these words to yourself.
Feel it in your whole body.
What does each mantra feel like?
I'm sorry.
Please forgive me.
Thank you.
I love you.
If you're noticing tension in your body,
Invite that tension to soften with each breath.
If strong thoughts or strong emotions arise as you repeat these mantras,
Breathe.
There's no right or wrong way to self forgive.
Repeating those four mantras to yourself one more time.
I'm sorry.
Please forgive me.
Thank you.
I love you.
Now bring your left palm on top of your heart and your right palm on top of the left.
Take some time now at the end of our practice to send gratitude to yourself.
Send gratitude for exploring this practice,
For giving yourself compassion.
When you are ready,
Slowly open the eyes.
Relax your hands down.
Enjoying the rest of your day.
