Loving Kindness Meditation For Forgiveness

Find deep forgiveness and love for yourself and others. Feel how it feels to love your whole self and show others how to love you. Let go of situations and things that have been heavy on your heart. Learn to open your heart to new possibilities.

Transcript

Welcome to loving kindness meditation. To begin, Just relax the body. Feel the comfort of your seat. Allow your shoulders to drop and relax. Allow your jaw to loosen. Allow your eyebrows to relax. And to begin we will start with taking conscious breaths. Breathing in through the nose, Filling the belly. Holding at the top and releasing slowly. Breathing in and hold. And release. Breathing in through that straw and holding. And release. Breathing in through that straw, Filling the belly. And release. Breathing in through that straw and holding. And release. Last one. Breathing in through that straw and holding. And release. Now I'd like to take you on a journey deep into your imagination. And as you sit knowing that you are safe. Repeat to yourself. I am safe. I am safe to feel. I am safe in my body. And I am safe to experience this. I am safe. I am safe to feel. I am safe in my body. And I am safe to experience this. Take a deep breath. And exhale with a sigh. Now imagine yourself in a field. Imagine the wind blowing against your skin. What is the weather? How does the grass feel to your feet? And now you see a door in front of you. Only a few steps away. What does that door look like? Is the big door fenced? Is it gated? Is it a small door or a large door? Go to it. Explore it. And now it's time to open that door. And when you open that door, You see a flight of stairs on the other side. Twenty steps. And you feel called to walk up those steps. Taking one step at a time. One. Two. Three. Imagine yourself walking up these steps. Feel how these steps feel on your feet. And as you get to the top of these steps, You see a seat. Perfectly for you. How does that seat look? Is it a large throne? Or is it a cushion? Knowing that your experience with this seat is for you. And as you sit in this seat, You know that this seat is your highest seat of consciousness. Feel how it feels to sit on this seat. How it conforms to your body. Feel how your hips sink into this seat comfortably. And as you sit here, You see someone walking towards you. Going out of the light and into your vision. Who is this person? This person looks familiar. Someone that you are grateful for. This could be your parents. Your mom, Your dad, A sibling, A spouse. See them walking toward you. And as they now stand right in front of you, Make eye contact. And knowing that you're safe to feel, Hear them say to you, Thank you for everything that you do for me. Thank you for showing up when I needed you the most. Thank you for being there for me when I needed you the most. Receive that. Feel how it feels to receive that. And now say to them, Thank you for being there for me when I needed you the most. Thank you for putting things aside for me. Thank you for being there for me in times where I wasn't there for myself. Feel them receive those words from you. Smile. Knowing that your words are received. And as you look at each other, Open your arms and see them open their arms for a loving embrace and go in for that hug. Feel them hugging you and feel you hugging them. And say to them, I love you. I love all parts of you. And hear them say to you, I love you. I love all parts of you. Take a deep breath. And knowing that you were received, You were heard and they were received and they were heard. Let them go and allow them to walk back away. And as you see them walking back, You see someone else walking up in the distance. Who is it? Someone that you may have had an argument with. You have resentment towards. Anger towards. Frustration towards. Who is it? See them walking up to you. Smile at them. As they stand right in front of you. And check in with yourself knowing that you're safe. Safe to feel and safe to experience. How is your body feeling? Where is your body feeling? And as you look at them directly in the eyes with a smile and they look back directly into your eyes with a smile. They say to you, I'm sorry if I ever hurt you. I'm sorry for the things I did that hurt you. I'm sorry for the things that I may have done that caused you pain. I'm sorry for the things that I did that made you doubt me. I'm sorry for the times where I made you feel like you weren't enough. Feel that. And as you feel those emotions, Knowing that you're safe, And knowing that they were received, Say to them, I'm sorry for the times that I hurt you. I'm sorry for the times that I made you feel like you weren't enough. I'm sorry for the times where I caused you pain and anger. Allow them to receive that. And as they stand in front of you now, Open arms, Go in for that hug, And feel how it feels to have them in your arms, Knowing that you're safe and they're safe. And hear them say to you, I love you. I love all parts of you. Feel that. Receive that. And knowing that is received, Say to them, I love you. I love all parts of you. Squeeze a little bit tighter, Knowing that they received those words. And as you release from that hug, Allow them to walk back into the distance, Knowing that you are loved by them, And they are loved by you. And as they walk away, You see one last person walking up. Who is it? Their walk looks familiar. Their posture looks familiar. And as they get closer, You realize that it's you. That version of you that needs you the most. And as they stand in front of you, Full eye contact, Hear them say to you, I'm sorry for the times that I let you down. I'm sorry for the times that I made you feel like you weren't enough. I'm sorry for the times that I hurt you. And I'm sorry for the times that I pushed you away. Feel that. Receive that. And as you receive that, Knowing that you are safe to feel, Say to them, I'm sorry for the times that I made you feel like you weren't enough. I'm sorry for the times that I pushed you away. And I'm sorry for the times that I made you feel like your emotions weren't valid. And I'm sorry for the times that I made you feel the deepest hurt. Feel that. Allow them to receive that. And as they receive that, Hear them say to you, Thank you for being there when I needed you the most. Thank you for showing up for me every day. I forgive you for the past. I forgive you for the intentional or unintentional actions that cause me pain. I have suffered enough and I am ready to be happy and free. Receive that. And as you receive that, Say back to them, Thank you for being there for me when I needed you the most. Thank you for always supporting me. Thank you for being there when I felt alone. I forgive you for the past. I forgive you for the unintentional or intentional actions or thoughts that cause me pain. I have suffered enough. I am ready to be happy and I am ready to be free. And as you see them receive that, Go in for that hug. Hugging yourself fully in this moment. And when you hear the bell, Knowing that you are safe and complete, Open your eyes and return back to the present moment.