Mini-Meditation Series - Forgiveness

Mini meditation series led by Gita and Ilferush Forgiveness Find a comfortable place to sit with your back straight,

Relax yet alert Let your bodies be still Let your eyes close or leave them open with soft gaze whichever you feel comfortable with Take a few deep breaths in and breathe out gently Relax your body,

Clear your mind Then on your next breath bring your attention to your heart center Put your hand on your heart,

The area around your chest and feel the sensations for a moment Then on your next breath simply start to forgive yourself for any wrongdoings or any self-judgments you have had about yourself any strong feelings or actions anything you have done which you think it was inappropriate and silently say these phrases after me May I forgive myself for any harm that I have caused myself intentionally or unintentionally May I forgive myself for any strong feelings I have had towards people whom I know or don't know Strong feelings like jealousy,

Hatred,

Shame,

Anger,

Judgment and so on Take a moment to notice where in your body you can feel these emotions,

The sensations maybe Be aware of them for a moment Then kindly let them go and forgive yourself thoroughly Then bring your attention back to your breathing Come back to this moment,

Come back to center and whenever you are ready gently open your eyes and go on with your daily activities Thank you