Namaste.
Welcome to join me for a mindful moment.
Today we'll be practicing forgiveness in our meditation.
So find a comfortable sitting pose first.
When you are ready,
Close your eyes.
Take a deep breath in here.
Exhale through your open mouth,
Sigh out.
Two more like this.
Inhale deeply.
Exhale,
Sigh out.
Last time.
Inhale deeply.
Exhale,
Sigh out.
Relax in between your eyes.
Relax your shoulders.
Give me a smile to your face.
Just for a moment,
Notice your body,
How you are sitting.
Any body sensation that rises up.
Any tension.
And whether it's comfort or discomfort,
Just observe it.
See whether you can wiggle your shoulders to relax,
Wiggle your neck.
Now as we find a comfortable posture,
Let's settle in.
So the intention of this practice is to forgive.
Practicing forgiveness and compassion towards others and ourselves.
Now as you settle in,
Notice your inhale and exhale.
May bring to your mind someone you would like to forgive.
Invite this person to your mind.
Maybe you want to acknowledge what are the stories or anything specific,
Anything happened that made you want to forgive this person.
Now you may want to shift your focus just to your heart for a bit.
How does your heart feel when you think about this person that you want to forgive?
There might be some tension or heaviness in your heart.
Just be the observer.
There's no need to reject any feelings or sensations.
Embrace them.
Let them come.
As we are here to be aware of the uncomfortable feeling of the event that you want to forgive,
Just acknowledge the difficulties.
Sometimes we might be afraid to forgive because we are afraid of similar things happens again.
Sometimes we are afraid to forgive because we think it shows we are weak.
Trying to let those come up.
Just be aware.
Be the observer here.
If you feel a lot of tension,
Just continue.
Keep breathing deeply.
As we breathe deeply with every exhale,
We started to letting go.
We forgive not for the others but for ourselves.
We forgive to free ourselves.
Now think about how or just simply I forgive.
I forgive this person.
I forgive a specific thing or an event that happened in the past.
I forgive.
Let both your mind and heart surrender into this forgiveness.
Every exhale,
Trying to release this bit by bit.
I forgive.
I forgive.
Now bring yourself to your mind.
You can tell yourself I forgive you.
I forgive me.
I embrace me.
Cultivate this sense of self-love and compassion in our heart.
You may stay in this practice for as long as you want.
