Begin this simple forgiveness meditation by finding a comfortable position.
As you find your body sitting or lying down,
Just allow the muscles to begin to soften and relax.
Allow your shoulders to release and allow your eyelids to become gently closed as you move your attention inward.
Thoughts may always come and go,
But we will shift our attention each time we notice our distraction and shift the attention back into our internal awareness.
Connect your awareness now with the center of your chest and move your awareness deeper and deeper into the middle of your system.
And while your awareness is in the middle of your chest,
Use your intention to allow your heart center to open.
You may wish to say to yourself very simply,
I allow my heart to open and relax your attention as your intention echoes through your system.
While your heart center opens,
Softly bring into your awareness those in your life whom you may have hurt,
Whether intentionally or unintentionally,
Consciously or unconsciously.
Through your own pain,
Fear,
Anger and not knowing,
Your actions may have hurt others.
And in this moment,
As you feel the sensations that arise within you when you think of those in your life you have hurt,
Simply and gently ask for forgiveness for the actions that may have caused them hurt.
Simply allow yourself to open your heart to receiving forgiveness.
As you allow the sensation of forgiveness to move through your entire system,
Also bring to mind the times and incidents where you have inadvertently or consciously hurt yourself.
And in parallel to the forgiveness that you have asked for from others,
Also kindly and compassionately offer forgiveness to yourself and softly request forgiveness from yourself.
As you place your intention of forgiveness into your heart,
Feel it continuing to open for you as it accepts forgiveness,
Sends forgiveness and circulates this through your entire system.
And as the forgiveness flows throughout you,
Call to mind those who have hurt you,
Whether consciously or unconsciously,
As they navigate their pains,
Their fears,
Their angers and their own stories,
And in your heart,
Softly offer them forgiveness as well.
And as you cycle through these phases of forgiveness,
Requesting it from others,
Requesting it from yourself,
Sending it to yourself,
Sending it to others,
Know that the forgiveness you provide comes back full circle to you.
Stay with the softness and the movement of energy opening through you for as long as you need,
But if you now feel ready to move forward with your day,
Feel free to open your eyes,
Take a deep breath,
Wiggle your fingers and toes,
And know that you have shifted some of the stagnant energy within your system today.
