Hello and welcome.
In today's meditation we're going to do a visualization.
I recommend laying down for this practice and getting comfortable.
When you're ready close your eyes.
Start to breathe deeply into your belly,
Feeling your belly rise and fall with each breath.
Focus on slowing down your exhales.
Starting to feel more grounded and safe with every breath.
Feeling so much peace rush over you in your inhales and all your stress be released with your exhales.
Knowing that you are taking this time,
That it is valued and that there is nothing more important right now than focusing on my voice and breathing deeply.
In today's meditation we're going to take responsibility and take back our hateful emotions.
Knowing that you are so safe and that by doing this we own our actions.
We own the part that we have played no matter how big or small in every interaction.
I want you to start thinking of all the horrible things you have said in anger.
The moments that you wish you could take back.
When you had a stocky remark.
When you spoke from jealousy.
When you weren't being your true loving self.
It's okay that we have these moments because now we get to learn from them.
I want you to visualize all of these moments in front of you as if they are grains of rice in front of you.
They may be on a table or on the floor and I want you to look at how many grains of rice there are.
One for every action that you wish you could have taken back.
Every time you judged,
Said things that made people feel shame or guilt.
Every time you said something in frustration or even in a tone of voice that wasn't your most kind and loving self.
Each of these grains of rice show that you are human.
That you are trying and you are not perfect and that is okay.
All we can do now is take these back.
Imagine that there is a bowl in front of you.
You pick up one grain of rice and you examine it closely.
You notice that it says someone's name on it.
The person that you directed this energy towards,
It says their name.
And I want you to say I'm sorry.
I take this energy back and then place it in the bowl in front of you.
Picking up the next grain of sand and repeating again I'm sorry.
I take this energy back and placing it in the bowl.
Noticing every time you take this energy back you feel stronger.
You feel lighter.
Owning and accepting the part that you played is the biggest strength.
You're removing the shame and the guilt from others by accepting your role and accepting yourself in your fullness.
By realizing that we aren't perfect and that's okay.
Piece by piece you pick it up and examine it.
You may wish to pick up multiple pieces knowing that it's all the same energy that you're taking back.
Offering this large apology and placing it in the bowl.
Noticing the patterns and the feelings that are coming up.
Remembering the themes that you are angry about and triggered by.
Allowing these grains of rice and experiences to be the path of your learning.
To be the path of where you realize what you need to heal.
What your wounds are.
Slowly we're coming to the end the final grains of rice.
You are feeling stronger than you ever have and freer and happier than you ever thought possible.
You take it the final grain of rice.
You place it in your hand.
You look at the name.
You say I'm sorry.
This is my energy and I take it back now.
You place that final grain of rice in the bowl.
Allowing yourself to be free.
Allowing yourself to accept your energy in its fullness.
This feeling of complete abundance,
Complete acceptance and joy is going through your veins.
There is no shame and no guilt.
There is simply happiness because you get to be your entire self.
You get to see your entire self.
You get to take responsibility and ownership of your entire self.
Breathing into your heart space.
Connecting with this abundant joyful feeling.
Knowing that its home is always in your heart and it is always available to you.
Breathing in deeply and exhaling fully.
When you are ready start to move your fingers and toes.
Your wrists and your ankles.
Maybe giving yourself a slight stretch before finally opening your eyes and coming back to the room.
You are so wonderful.
You are so accepted.
You are doing everything you need to.
I am proud of you.
Have a wonderful day.
