Find a comfortable seated position.
Close your eyes.
See the number 3 three times,
As though it's a countdown at the start of a black and white movie.
3 3 3 You're now experiencing physical relaxation.
See the number 2 three times.
2 2 2 You're now mentally relaxed.
See the number 1 three times.
1 1 1 You're now at your centre.
You're now at a deep level of mind,
Ready to connect with your compassion and forgive deeply.
Think of an incident or occasion that caused a negative charge on you.
One where you feel you did something that negatively affected either yourself or others.
Imagine yourself in a safe space.
A beach,
A forest or a garden,
For example.
See yourself in front of you in this space.
What clothes are you wearing?
How does your hair look?
How old is this version of you?
Take a moment to tell this version of yourself what they did to harm or betray you or others,
And how it made you feel.
As if you are reading out the charges in a court.
That you are completely protected.
For just a few moments,
Allow yourself to feel the pain,
The anger,
Whatever it is you need to feel.
Feel it to the maximum.
Tense your body,
Clench your fists if you need to.
Feel it all.
Lean in and let it wash through you.
Stop the pain.
Exhale.
And as you exhale,
Imagine these emotions emerging from your mouth to form a dark cloud.
The cloud becomes a sphere like a dandelion head.
Now blow to release the emotions like dandelion seeds on the breeze.
See the seeds tumbling in the air.
Feel the feelings drift away.
Blow once more and let those feelings release.
Now,
See it from the eyes of this other version of you.
Think about how this version of you might perceive it.
Think about what you had experienced at the time to cause you to behave in this way.
Remember,
Hurt people hurt people.
Reflect on what you've learned from this incident.
How did it help you grow stronger or wiser?
And now,
As you see this version of you in front of you,
Imagine giving them back any residual energy you have been carrying of theirs since the incident.
You may allow them to do the same so that the charge between you dissipates.
And now,
Visualize enveloping this version of you in unconditional love.
Thank them for everything you have learned from them.
Embrace this version of you and feel the warmth of their body,
Their bone and muscle,
Their humanness,
The smell of their hair.
Hold them and let them relax in your arms.
Hold them and forgive into love.
Now,
Release them from your embrace and bid them farewell.
Watch as they walk away from you to the right,
To the past.
And know that you no longer need to carry any charge around this incident.
You have completed the forgiveness meditation.
At the count of five,
You will now come out of this meditative state.
You will be wide awake,
Feeling in perfect health,
Feeling better than before.
One,
Two,
Three.
Ready to come out.
Four,
Five.
Eyes open,
Wide awake,
Feeling fine and in perfect health,
Feeling better than before.
