Welcome to this meditation on forgiveness.
Forgiveness can be defined as the process of consciously healing emotional pain that resides within us from an encounter with a person or group who has harmed us in some way.
When we choose to forgive,
It does not mean that we forget or condone.
By doing so,
We begin to heal the pain we store in relation to these encounters.
I invite you now to find a comfortable seat.
Sit with your spine in an upright position.
Hands can rest gently in the lap.
Let the eyes close if that feels comfortable for you,
Or you may choose to keep them half open,
Focused on a spot in the space in front of you.
Let the shoulders drop down.
The brow and the forehead relax.
The muscles in the face and the cheeks soften.
The eyes rest gently in their sockets.
Feel your whole body supported here in this moment.
Becoming aware of the breath,
Allow it to be natural.
Don't force or try to manipulate it.
Just be with it as it is.
If at any time during this meditation your mind wanders,
Gently return it to the natural rhythm of the breath,
Remembering that the breath is always here to anchor you to the present moment.
During this meditation,
We will be recalling difficult moments in which we have hurt others and ourselves.
We will also be recalling times when we have been hurt.
It's important to remember to go at your own pace,
Allowing your wise subconscious mind to recall and trust that anything you find is precisely what you need to engage with.
Take a full,
Deep breath in and breathe all the air out.
Bring to mind now instances in your life where you have harmed or betrayed others,
Consciously or unconsciously.
Make your time going slowly.
Feel in your body.
What do you find as you bring to mind instances in which you have hurt or harmed others?
Breathe into any sensations,
Thoughts and feelings.
Imagine you can send the breath to those places in your body where you feel anything connected to these transgressions.
Take a deep breath in and breathe it all out.
Repeat these words silently.
Please forgive me.
May I be forgiven.
Please forgive me.
May I be forgiven.
Now feel in your heart.
How does your heart feel when you ask for forgiveness and perhaps receive it?
If it feels natural,
Place your hands over your heart,
Comforting your heart,
Offering your heart compassion for these transgressions,
Acknowledging too that these omissions were made at a time when perhaps you felt fearful,
Confused or angry.
Take a full,
Deep inhale and then you exhale,
Letting all the air out,
Returning your hands to their original position.
Become aware now of times in your life when you have hurt or betrayed yourself.
Go slowly,
At your own pace,
Beginning with instances that you can engage with that are comfortable for you.
Feel in your body.
What do you find as you bring to mind instances when you have caused yourself suffering?
Breathe into any sensations,
Thoughts or feelings.
Often you can send the breath to places in your body where you might be feeling anything connected to this.
Acknowledging too that these omissions were made at a time when you perhaps felt fearful,
Confused or angry.
If it feels natural,
Place your hands over your heart and feel.
Repeat these words silently.
I forgive myself.
I forgive myself.
Now feel in your heart.
How does your heart feel when you offer yourself compassion and forgiveness?
Breathe into any sensations you feel as you offer yourself compassion and forgiveness.
Take another full inhale and exhale all the air out,
Returning your hands to their original position.
Recall now times in your life when others have hurt,
Betrayed or caused you suffering.
As your mind approaches these difficult moments,
Go at your own pace.
Begin with events or people that you can practice forgiveness in a way that is comfortable for you.
There is no need to overwhelm your body or emotions.
Simply allow your wise subconscious mind to recall a hurtful moment and trust that anything you find is precisely what you need to engage with.
If it feels natural,
Place your hands over your heart.
Feel in your heart.
What do you find?
Breathe and slowly,
In your own time,
Acknowledge any emotion you find here.
Repeat these words silently.
I forgive you.
I offer you my forgiveness.
I forgive you.
I offer you my forgiveness.
Now feel again in your heart.
How does your heart feel as you begin to offer forgiveness to others?
Is your heart ready to forgive?
Sensing,
Feeling,
Connecting.
Recalling once more that to forgive is not to forget or condone these behaviors.
This is a process that you embark on when you are ready in your own time.
Take a full breath in and breathe all the air out.
Holding yourself here with compassion.
Taking the knowledge with you that as you begin the process of forgiveness,
You also begin to heal any pain you carry related to this.
I invite you now to reconnect with your whole body,
The room around you,
The sound of my voice.
You can then take as much time as you need and when you feel ready,
You can slowly open your eyes.
