Hello,
My name is Mark Rowland and I'm so glad you have chosen to join me in this meditation.
Just before we begin,
Let's just take a short moment to understand what this session is about.
When people hear the word forgiveness,
It can bring up resistance.
It can feel like we're being asked to accept what happened or to let someone back into your life.
That's not what it is here.
This session is about your experience.
It's about recognising the energy it takes to keep replaying a situation and giving yourself the option to put that down,
Even for a short while.
You won't be asked to force forgiveness.
You won't be asked to change how you feel.
Instead,
You'll be guided to notice what your body is holding and begin to soften that hold.
Sometimes the shift can be small.
Maybe a little more space in the chest or a slight easing in your stomach.
So for these next few minutes,
You're simply exploring what it feels like to not carry it quite so tightly.
Now begin to find a position where your body can feel supported.
Sitting or lying down.
Whatever works best for you.
Allowing your hands to rest naturally.
And when you are ready,
Gently close your eyes.
Now take a slow breath in.
And a steady breath out.
Bring your attention to your breathing.
Not changing it now,
Just noticing.
Feel the rise and fall of your chest.
Or the movement of your stomach.
Allow your shoulders to drop slightly.
Letting your jaw soften.
Notice where your body is supported.
The weight of you being held safely by the surface beneath you.
There's nothing to hold up right now.
And nothing that you need to manage.
Just being here.
Now gently bring to mind a situation.
Or maybe a person.
Where you can feel there is still some tension.
Choose something manageable.
This is not about going on the most intense experience.
As you bring it to mind,
Notice what happens in your body.
Where do you feel it?
It might be a tightening in your chest.
A heaviness in your stomach.
Or tension in your jaw or shoulders.
Let your attention just stay with the sensation.
Rather than the details of the situation.
Bring your focus to where that feeling is strongest.
You are just observing.
Notice its shape.
Its intensity.
Whether it feels still.
Or moving.
Just allow it to be there.
No need to push it away.
Or there's no need to chase after it either.
As you breathe in.
Imagine creating a little space around that feeling.
And as you breathe out.
Allow a slight softening.
Even a small shift is enough.
Now introduce a simple phrase in your mind.
I don't need to carry this now.
Again.
I don't need to carry this now.
Once more.
I don't need to carry this now.
Let the words settle without the need to force them.
Now imagine placing something down.
As if you're setting a heavy bag on the ground beside you.
It's still there.
But it's not in your hands.
Notice how your body responds.
Continue with your breath.
In creating space.
T Softening the hold.
Now let the situation fade into the background.
Bringing your attention fully back to your breath.
Feeling your body as a whole.
Your arms.
Your legs.
Your face.
This is your space.
Begin to deepen your breath slightly.
Bringing awareness back into your surroundings now.
Gently moving your fingers and toes.
Giving them a little wiggle.
And when you are ready.
Open your eyes.
Take a moment to notice how you feel now.
Even a small sense of ease is a meaningful shift.
Thank you so much for taking the time to practice with me today.
Have a beautiful rest of your day.
Go in peace.
Namaste.
