Couple of questions.
Let's start with a comfortable posture.
Finding a posture that works for us,
Where we're comfortable,
Where our spine is straight,
Belly is soft,
Feeling relaxed.
And we'll begin with three deep cleansing breaths.
Breathing in,
Pushing the belly out,
Breathing out,
Pushing the belly towards the spine.
Breathing in,
Pushing the belly towards the spine.
We'll do a short body scan together.
Starting with the toes,
The feet,
The ankles,
The calves.
Feeling sensations there.
Good and bad.
Just a gentle noticing.
On the out breath,
Release.
Moving to the hips,
The hip flexors,
The belly.
Noticing any congestion,
Any tightness,
Aches.
Whatever arises,
Just to notice.
On the out breath,
Release.
Let it go.
Soften.
Now let's bring our attention to the fingers,
The wrists,
The arms,
The shoulders.
Noticing sensations there.
And this tingling aches.
Bringing a gentle attention there.
On the out breath,
Release.
Let it go.
Bring the attention to the chest.
Noticing any congestion there,
Any tightness.
Feel the chest as the breath flows through.
On the exhale,
Release.
Let go.
Bring our attention to the neck,
The jaw,
The ears,
The eyes,
The head,
The nose.
Feeling sensations there.
Notice how they change,
How they move.
And on the out breath,
Release.
Let go.
Now just notice a relaxed,
Soft body,
Open mind and heart.
We can be present for that.
I will guide you on a meditation of forgiveness for those that have hurt or harmed us.
Now there are many ways that I have been harmed by others,
Abused or abandoned,
Knowingly or unknowingly,
In thought,
Word or deed.
Let yourself picture and remember these many ways.
Feel the sorrow you have carried from the past.
Sense that you can release this burden of pain by extending forgiveness when your heart is ready.
Now say to yourself,
I now remember the many ways others have hurt or harmed me,
Wounded me,
Out of fear,
Pain,
Confusion and anger.
I have carried this pain in my heart too long.
To the extent that I am ready,
I offer them forgiveness.
To those who have caused me harm,
I offer my forgiveness.
I forgive you.
I forgive you.
To the extent that I am ready,
I offer those who have hurt or harmed me forgiveness.
I forgive you.
To those who have caused me harm,
I offer my forgiveness.
I forgive you.
I forgive you.
I forgive you.
To the extent that I am ready,
I offer those who have hurt or harmed me forgiveness.
I forgive you.
I forgive you.
To those who have caused me harm,
I offer my forgiveness.
I forgive you.
I forgive you.
I forgive you.
Now for the next two minutes,
Let's just rest in this tenderness.
We'll be back in just a moment.
We'll be back in just a moment.
We'll be back in just a moment.
We'll be back in just a moment.
We'll be back in just a moment.
