Forgiveness Meditation (Let Go!)

You don't need to hold onto all that anger, resentment, guilt or whatever is getting in your way of experiencing more peace and happiness. This meditation will help you let go of the negative energy getting in your way.

Transcript

Hello,

Welcome to this forgiveness meditation practice.

This meditation is typically practiced before loving kindness or compassionate meditation.

As you work through this meditation,

Please,

We're not trying to force forgiveness in any way.

Please do this within your comfort zone,

So not going in to the deepest and darkest places that need forgiveness.

But,

You know,

Working,

If it's on a scale of 1 to 10,

Working in like a 4 to 6 range.

And this meditation is going to be very helpful to release the energy of stress and anxiety or depression.

And really help to relax your body,

Relax your mind,

And really help you just to be more present in this moment.

Instead of encumbered with the shame and the guilt that might be associated with events that have occurred in your life.

So just find a comfortable position,

Maybe do this lying down,

But make sure you're not going to fall asleep.

But if you're going to sit up,

Then sit up in an upright,

Dignified spine position.

And we're just going to start by using our breath to help,

You know,

Just naturally drop a little bit deeper into this moment.

But also use the breath and maybe even bring a hand over top of your heart.

So we can begin to access our heart energy.

Which really helps to empower this forgiveness.

There's going to be three parts to this particular meditation.

And do the best you can.

And really work from this heart-centric,

Heart-felt place deep within inside of you.

And letting go of expectations.

And just really working from a vulnerable and authentic state of being.

So if you'd like to make some movements in your shoulders,

Your head,

Just to help to relax some tension,

Go right ahead.

And let's just start to find several deeper breaths just to calm our nervous system down,

Drop us into this moment.

Let's bring your breath,

Your awareness down to your breath into your belly.

And let's just take some bigger breaths.

Inhale really big.

Exhale,

Soft and slow.

Maybe you've got to wiggle your jaw a little side to side.

Or just take these first several breath moments.

To just create a little bit more comfort in your body.

And kind of get out of your head and into your body and into this moment by being aware of your breath.

And being aware of the sensations of your body without judgment.

And just being whatever is in your body and in your mind without judgment.

And just being whatever is in your body and in your mind without judgment.

You know,

Shifting the energy of the breath and really try to get deeper into that heart space.

Maybe feel that your heart beating in your chest.

And as we move through this meditation,

Imagine these words of forgiveness are moving through your heart.

And into the space that we're going to discover in these three parts of this meditation.

There's a couple more moments here.

Breathe.

Just relax.

Again,

Touch with your heart.

And the first one,

Thinking of ways that you've harmed someone else.

Again,

It doesn't have to be so deeply personal.

It could just be someone that you've cut off in traffic or a little curt with at the grocery store or something like that.

All good,

But just stay in that kind of four to six range.

So in your mind's eye,

Being specific,

Bring up this particular person that you would like to offer and ask for forgiveness.

Clearly seeing that person in your mind's eye.

And repeat to yourself and repeat from this heartfelt space to this other person.

I'm sorry.

Please allow me to be imperfect.

Please allow me to make mistakes.

Please allow me to be a learner,

Still learning life's lessons.

Please forgive me.

Please forgive me.

If you cannot forgive me now,

Please try to forgive me sometime in the future.

I'm sorry.

Please forgive me.

And just sit with that for a couple of heartbeats,

A couple of breaths.

And using the breath as a way to just kind of let go.

Detaching energetically.

Feeling your heart once again.

And now let's shift to a way in which someone has harmed you.

Again,

Keep this in that four to six range.

Something minor,

But definitely was an experience.

So you can extend forgiveness to them.

And repeat to them through this heartfelt space.

Just as I'm willing to allow myself to be imperfect,

I allow you to be imperfect.

I allow you also to make mistakes.

I allow you to be a learner,

Still learning life's lessons.

I forgive you.

I forgive you.

If I cannot forgive you now,

May I forgive you sometime in the future.

If I cannot forgive you now,

May I forgive you sometime in the future.

Sit with your breath for a few moments again.

And bring your hand over top of your heart and just feel more of that heartfelt experience.

Again,

Using the breath to relax and to release this tension.

Again,

Using the breath to relax and to release this energy.

And last,

Let's bring forgiveness to ourselves.

Think of ways you have harmed yourself.

Again,

Start with something small.

And extend forgiveness to yourself by expressing these heartfelt words to yourself.

I allow myself to be imperfect.

I allow myself to be imperfect.

I allow myself to be imperfect.

I allow myself to make mistakes.

I allow myself to make mistakes.

I allow myself to be a learner,

Still learning life's lessons.

Really feel that.

I allow myself to be a learner,

Still learning life's lessons.

I forgive myself.

I forgive myself.

If I cannot forgive myself now,

May I forgive myself sometime in the future.

If I cannot forgive myself now,

May I forgive myself sometime in the future.

I forgive myself.

Be with your breath for another few moments here.

Let's actually take some bigger breaths.

Filling with forgiveness.

Filling with love for yourself.

Filling with the opportunity to release and let go.

Let it all go.

It doesn't need to be a part of you anymore.

A couple more in.

Feel it and flow with it and fall with it.

And let go.

Two more.

Last one.

Exhale.

And I hope you're feeling a little lighter after this meditation.

Slowly come out on your own time.

Come back and practice.

Maybe do this for a while.

It's a wonderful exercise to realize that you don't need to hold on to all that stuff that gets in the way of your brilliance.

All that love that you are.

Thank you for meditating.

Thank you for being the light that you are and bringing that light to more people in the world.

Have an incredible day.