I invite you to find yourself a seated position or comfortably lie on your back as you allow your eyes to gently close.
Pay attention to the body and see if there are any minor adjustments that you need to make.
Make sure nothing is in the way,
No distractions,
No disruptive noise.
You are here to reach deep relaxing state.
There is nothing else that you need to do right now.
You are here to feel your body and listen.
Gradually notice the stillness of your body.
Notice your stomach,
Chest,
Shoulders and begin to focus on your breath.
Breathe in deeply through the nose,
Allow the air to flow down to your diaphragm and then release.
Repeat the breath,
Allowing the air to gently flow through.
Notice a sense of calm as you breathe out.
Release tension and stress as you gradually find a comfortable rhythm for your breathing.
As you breathe in and out,
Notice any thoughts or feelings that you have.
You might start to worry about the future or think about the past.
It is normal for your mind to wonder.
Do your best to observe and not judge.
If a negative thought or feeling grabs your attention,
Take a note of it and then return to focusing on your breath.
It is natural for your mind to wonder,
But try not to be critical of yourself.
Notice the thought or feeling,
But don't follow it and don't let your mind pursue it.
Recognize that it is simply a thought.
It's what your mind does.
You can notice it and then let it go.
Now take a deep breath in and imagine a number 30.
Say this number in your head,
Then breathe out and mentally say number 29.
This is all happening mentally.
No need to move your lips or say it out loud.
The next inhale will be the number 28 and the next exhale is 27.
Keep counting backwards,
All the way down to 1.
If you lose the count,
That is ok.
Just start over from the number you left off and if you finish quickly,
Start counting from number 30.
Now that you are comfortable,
Safe and feel deeply relaxed,
Try to remember a situation in your life that brought you sadness,
Disappointment or anxiety.
This can be a situation that has happened recently or a while ago.
A situation that you still remember to this day and cannot seem to let go.
Most likely this situation included a person.
Imagine that person.
Invite this person into your heart.
See this person's eyes.
Try to look at this person without any judgement.
Do not analyse that situation that has happened in the past which caused those deep emotions.
Now very slowly start to walk towards this person.
Take this person's hand.
Feel the warmth of the hand.
Ever so slowly let this warmth expand.
Let it become this bright light that starts to travel towards this person's palms,
Wrists,
Shoulders.
Imagine that this light is full of your love,
Full of forgiveness,
Understanding and peace.
Let this light fill this person's whole being.
You notice that this light forms a beautiful light bubble.
You and this person are feeling safe here.
Feel this vibrant energy.
Allow it to transform any negative emotions.
Breathing gently,
Repeat silently to yourself the following phrases.
I forgive myself for the ways I have hurt myself through action or inaction.
I know I have acted out of fear,
Pain and confusion and for today I offer myself forgiveness.
I forgive myself.
Repeat these phrases,
Letting the feelings permeate your body and mind.
Be patient and kind towards yourself,
Allowing whatever arises to be received in a spirit of friendliness and kind affection.
And simply return to the phrases.
Now to allow further forgiveness to this person,
A permission to release burden of pain.
Repeat these phrases with love and kindness.
Wish this person to find peace and compassion.
I now remember the ways you have hurt or harmed me out of your own fear,
Pain,
Confusion and anger.
I have carried this pain in my heart too long.
At least for today,
I offer you forgiveness.
To all those who have caused me harm,
I offer my forgiveness.
I forgive you.
Now whenever you are ready,
Softly let go of this person's hands.
Allow the light to expand into the space above you and all around you.
Allow the light to melt away anything that you no longer need.
Let go of all thoughts of others.
Return to focus to your body,
Mind and heart.
Bring the awareness back,
Notice the room that you are in.
Notice any smells and begin to slowly introduce small movements around your body.
You are slowly coming back and you are feeling refreshed,
Renewed and full of love and forgiveness.
Take a moment to slowly return to your body and when you are ready,
Open your eyes.
Let go of all thoughts and begin to introduce small movements around your body.
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