Hey,
It's Hannah and we're going to be moving through a practice called feeling into forgiveness.
We know that forgiveness can be really good for us.
It can give us feelings of understanding and compassion and empathy and there are tons of tracks on Insight Timer to really dive into that.
This one is a little bit different.
This one is really about how we feel.
In our bodies.
So we're really going to use the body to access that emotion.
If you follow me,
You know that my meditations are often body based.
I believe the body is a really beautiful and valuable tool to access the mind and our emotions.
So we're going to do a body based forgiveness practice today.
Find a comfortable place where you can rest.
And once you're set up,
Take a long slow breath in and let that go.
Go for two more just like that.
Generous inhale and a thorough breath out.
One more.
Allow your gaze to soften or your eyes to close.
Let your breath do its own thing.
Go for a little scan through your body.
Notice if there's any tension lingering anywhere.
Any place where you could soften a little bit.
Give yourself permission to just rest,
Just relax as best you can.
Tune into the space of your heart.
So your chest,
Maybe you feel a rise and fall of your breath,
Your heartbeat.
Any other sensation in the space of your heart.
Bring to mind a person or animal that you share love with.
Someone who,
When you're around them,
You feel loved,
Supported and really just happy.
Choose someone easy.
Maybe it's a close friend or your dog.
Think about all that love you share.
You can imagine or visualize their presence.
Imagine they're there with you.
Notice any change in your body.
Maybe there's a little smile on your lips,
Maybe a warmth in your heart.
It might be more subtle than this and that's okay.
Just hold them there.
Think about all that love you share.
And without thinking about any specific situation or anything in particular,
Imagine saying to them,
Whether you say it verbally or in any other way,
It's okay.
I forgive you and I'm here with you.
It's okay.
I forgive you and I'm here with you.
Notice how it feels when you say this.
How it feels real,
Truthful,
Honest.
How you aren't faking it.
You really do love them,
Support them and forgive them.
Now take all that love you share,
All those warm feelings and direct them to yourself.
And now imagine them saying to you,
Regardless of situation,
It's okay.
I forgive you and I'm here with you.
It's okay.
I forgive you and I'm here with you.
Notice any reaction in your physical body.
You don't need to label it as good or bad.
Just be aware of it.
Make note of it.
Often it seems easier to send love and compassion to someone we already know,
Someone we already love,
Someone outside of ourselves.
So if you find it a bit challenging to send what feels like real honest forgiveness and love to yourself,
That's okay.
And regardless of how it went last time,
Let's try that again.
Take all that love you share and visualize or imagine them saying this to you.
It's okay.
I forgive you and I'm here with you.
It's okay.
I forgive you and I'm here with you.
Now let's try this a little bit different.
So recognize that feeling of being around someone who you love.
Notice that feeling in your body like you have been and take all that love,
All those feelings and direct it back to yourself.
Almost as if it's you standing there instead of your loved one.
Let the feelings be just as true.
It's okay.
I forgive you and I'm here with you.
Take a deep breath whenever you feel like it.
One last time,
Say this to yourself.
It's okay.
I forgive you.
I'm here with you.
Notice all the sensations.
They don't need to be labeled,
Just hold that space for them.
Often it's just the fear of feeling it,
But you're here and you've been feeling it,
So try for just a little bit longer to hold on to that feeling.
And watch as it fades,
How it runs its course.
You can pause this,
You can stay here as long as you'd like.
Maybe you repeat these phrases a few times more.
Now,
If you're tempted to and you want to send this out to someone who you feel is worthy of some forgiveness from you,
You can practice this same exercise,
Sending this forgiveness to someone else.
Just be sure to only send forgiveness to the degree that you're able to.
You don't need to force anything.
You don't need to do it overnight.
Take your time.
Feel it.
And maybe over time,
Some of the feelings subside.
Maybe they grow stronger.
Just continue to practice this.
Remember that you're human.
We all do things we need to forgive ourselves or each other for.
We make mistakes.
It's part of being alive.
Be kind and gentle with yourself.
Try to the best of your ability to just speak to yourself how you would speak to that loved one.
Easier said than done.
But see how it goes.
Be kind and gentle with yourself.
Thank you so much for being here with me and practicing with me today.
This is my first time recording this one as an audio recording.
If you feel like you would like one of directing forgiveness outwards to others rather than just ourselves,
Just let me know.
I'm happy to record one for you.
Yeah.
Thank you so much for being here with me today and for taking the time to practice forgiveness.
Peace.
