And welcome to the session.
I invite you to take a seat.
Or lie down.
And get yourself comfortable.
You can close down the eyes if you wish.
And just begin by slowing down the breath Breathing in through the nose low into the belly.
And slug.
Taking a moment to scan the body in the mind.
Just releasing any surface level tensions that might be present.
If you like,
We can add a physiological sign.
On your next out breath just adding a sound,
Ah.
Hmmmmmmmmmmmm pausing at the bottom.
Waiting for your breath to return.
Breathing in slowly and deeply and sighing upon the outbreath.
This time releasing all of the muscles,
All of the tension in your body.
Actively relaxing the jaw the neck,
The shoulders.
The groin,
The legs.
Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm placing your hand upon your heart space.
Feeling the warmth of your hand upon your skin.
Us for a moment before we dive into today's practice.
Fostering a sense of gratitude.
To a person.
Plant,
Place,
Or practice in your life.
Feeling.
Remembering.
Embracing.
In one more slow deep sighing breath.
Releasing all of the tension in the body just sitting in those feelings of gratitude.
Hmmmmmmmmmm at any time in today's session.
Feel the need.
And return to the slow calm breathing.
Return to the hand on the heart space.
Return to the feeling of gratitude return to the practice of a sighing breath releasing all of the tension in the body Hmmmm.
.
.
Today we're going to be looking at forgiveness.
Forgiveness is practiced in three directions.
Asking forgiveness of others for our actions.
Acknowledging how we have harmed others.
Through fear.
Pain,
Anger.
Confusion.
Ignorance.
Knowingly or unknowingly.
Forgiveness of ourselves.
For the pain we have caused ourselves.
The missed opportunities.
The regrets.
And the offering of forgiveness to others.
For the harms they have caused us.
Their fears.
Pains,
Angers,
Confusion.
And ignorance.
Knowingly or unknowingly.
Offering forgiveness to the extent that we are ready.
In this way,
Forgiveness is an acknowledgement of the cycle.
A recognition that we have and will cause pain and suffering.
To others and to ourselves.
That we have.
Had pains and suffering inflicted upon us by others.
An awareness of the cycle that could repeat.
And taking the action to acknowledge all of this.
To feel it deeply.
To begin to release taking a moment to Check into your body.
Behold that the body keeps the skull.
That we hold on to things in our bodies.
Until we can process them.
So through the lot of forgiveness.
Take a moment to scan your body.
And find a part of your body that you're holding on to things.
And feel those sensations deeply opening up your mind space to these feelings,
To this part of the body.
Approaching and accepting it all.
Compassionate curiosity.
And calm confidence.
Just for this session,
Allow yourself to feel it all to remember it all.
To embrace and accept the feelings the sorrows and regrets for what you have done.
To others.
And to yourself.
Feelings of anger and resentment.
To overwhelm.
Grief for what was done to you.
Feel the desire to release.
Feel at all.
For whatever harm I've caused others.
Through my fear.
Confusion.
Or ignorance.
Knowingly or unknowingly.
May I be forgiven.
Please forgive me.
Please forgive me.
Please forgive me whatever harms I've caused myself.
Through fear.
Confusion or ignorance.
Knowingly or unknowingly.
May I forgive myself.
I forgive myself.
I forgive myself.
Whatever harm others have caused me.
Through fear.
Confusion.
Or ignorance.
Knowingly or unknowingly.
To the extent.
I am ready.
May I forgive them.
I forgive.
But forgive.
I forgive.
Feeling the sensations in the body.
The aspects in the mind space.
As the memories come,
As the feelings come feeling them deeply.
Than letting go.
I let it go.
And just feel.
Forgive.
And ask for forgiveness.
I let it go.
And just feel.
I forgive.
And ask for forgiveness.
And let it go.
And just feel.
I forgive.
And ask for forgiveness.
In a moment,
We will sit together in silence.
Feeling the sensations arising in the body and the mind space.
Allowing those directions of forgiveness to arise.
Feeling them deeply.
Approaching and accepting them all.
With compassionate curiosity.
And calm confidence.
Acknowledging the cycle.
Acknowledging our partners.
Offering forgiveness to herself.
Asking forgiveness.
Of others.
And to the extent we are ready.
Forgiving those who've harmed us.
I let it go,
Just feel.
I forgive.
And ask for forgiveness.
Let's begin.
You if you'd like to maintain the meditation are more than welcome to do so.
With everyone else just gently returning.
Back to their bodies.
Back to the session.
Back to their day.
Today we practiced forgiveness.
Asking forgiveness of.
Those that we have hurt.
Offering forgiveness to ourselves for the hurt we have caused ourself.
And to the extent that we are ready.
Forgiving those that have harmed us.
We acknowledged the cycle.
That harm will arise.
Through fear,
Pain.
Anger.
Confusion.
Or ignorance.
Knowingly or unknowingly.
We have harmed others.
Haunt their selves.
And we have been harmed.
We turned our attention to the body.
To the mind.
Finding where we're holding onto these feelings.
Memories.
And embracing them.
Offering forgiveness and asking for forgiveness.
Feeling what is arising.
And then letting it go.
We forgive.
For ourselves.
We put it down.
We release.
Through strength.
In this.
Vulnerability.
There's a palatine.
It's not a condonement of what happened.
And acceptance.
The ability to continue.
With love.
You let it go.
And just feel.
And we discover more.
We forgive and ask for forgiveness.
We let it go.
And just feel.
Repeating this process again and again and again.
Giving to the extent we are ready.
This practice,
As with every practice we do,
Is a skill.
It is a process.
Small steps taken daily.
Mini releases.
Small opening of the heart space.
And it will take time,
And that is okay.
That end this session with.
The gentle returning to the present moment.
Taking a moment to open your eyes to move your body a little bit to feel what you are feeling in this moment.
Fully returned.
Taking stock of what you can feel but you can see.
What you can hear in this moment.
Reminding yourself I am here now.
I am here now.
I am here now.
And this moment.
Is safe.
Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm Hmmmmmmmmmmmmmm taking one more slow deep sighing breath Releasing it all returning to this moment.
Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm thank you for joining me and I'll see you in the next session.
