Let's get settled.
This is a meditation about the gift of forgiveness and the powerful impact it can have on your life.
I'm Steve Walker,
A life coach and meditation teacher here on Insight Timer.
Find a comfortable position,
Either seated or lying down,
And close your eyes.
Take a long,
Slow,
Deep breath in through your nose.
Hold it for a second or two,
Then exhale slowly through your mouth.
Take a few more deep breaths in through your nose and out through your mouth,
Allowing yourself to fully relax and let go of any tension in your body.
Now,
Allow yourself to breathe normally and bring your focus to your breath for a few moments.
Many of us carry with us the weight of regret,
Shame,
Or guilt for things we have done in the past.
These feelings often get in the way of making decisions,
Trusting our instincts,
And even experiencing joy in our lives.
They can complicate our relationships,
Preventing us from being our authentic selves,
Resolving conflicts,
And building trust.
Some of us even torture ourselves,
Perpetually heaping mounds of guilt and even anger on ourselves,
Treating ourselves more harshly at times than we would our worst enemy.
Similarly,
We sometimes hold grudges and carry animosity,
Anger,
And resentment towards others,
Including important people in our lives,
For things that they have said or done to us or to other people we love and care about.
These powerful emotions can cloud our thinking,
Distract us from important moments in our lives,
And cause us mental and even physical pain and anguish.
Sometimes,
The people we have unresolved anger or resentment toward are painfully aware of our feelings,
But often they go about their lives mostly or entirely unaware of the depth or intensity,
Or sometimes even the reasons for,
Our animosity.
They may feel our wrath momentarily,
But we are the ones who carry the toxic emotions with us all the time,
Allowing them to fester,
Consciously or subconsciously,
24-7.
For that reason,
We are the true victims of our anger and resentment toward others.
While the other person may momentarily experience our anger or resentment for their actions or words,
The impact of those emotions is mostly borne by us.
That's why forgiveness,
Whether toward ourselves or others,
Is a gift to ourselves.
It releases us from the harmful emotions rooted in the past and allows us to be rooted in the present and focus our emotions on positive intentions for the future.
It allows us to rebuild trust in ourselves and the people in our lives.
It also enables us to view the past more as a source of fond memories,
Gratitude,
And lessons learned,
Which can evolve into wisdom over time.
Hopefully,
You can see that it doesn't matter what the intentions of the other person were,
Or whether or not they feel or have expressed remorse.
Since our anger or resentment mostly affects us,
We need to choose forgiveness to free ourselves from the past.
So let's give ourselves the gift of forgiveness.
Let's bring the spirit of forgiveness into our hearts so that we can break the chains of the past that hold us back,
Distract us,
And poison us.
Let's find generosity in our hearts for ourselves and others.
Let's use the power of love,
Empathy,
And compassion to understand that we all make mistakes.
We all cause ourselves and others pain and anguish,
But that at our core,
We are all good people doing our best under often difficult circumstances.
Let's channel that compassion and empathy into forgiveness and healing.
Let's liberate ourselves from the pain of the past so that we can find and create more love and joy in our lives right now and in the days and years to come.
Now,
Focus again on your breathing to center yourself in the now.
Use this moment to think about something that you currently have lingering regret,
Shame,
Or guilt for something that you did or said in the past.
Imagine you are sitting with your past self who did or said the thing that continues to cause you pain or anguish.
Look at them and say to them,
I know you did your best in that moment.
I know you didn't intend to cause anyone harm.
I know you are human,
That you make mistakes,
And I know that you can learn from your mistakes.
You are a good person full of love and compassion for others.
It's time to share that love and compassion with yourself.
I love you and I forgive you.
You may even want to imagine giving that past version of yourself a big hug.
Now,
Sit for a moment with the feeling of love,
Kindness,
And compassion for yourself.
Return to your breathing again.
Use this moment to think about something for which you still have anger or resentment towards someone else.
Imagine you are sitting with that person who did or said the thing that hurt you or someone you care about.
Say to them,
I know you did your best in that moment.
I know you,
Like me,
Are human,
That you make mistakes.
While what you did or said hurt me or someone I care about,
I choose to not let that moment from the past continue to cause me pain.
I choose to make peace with you and the past.
I choose to liberate us both from what happened so that we can move on with our lives.
So I forgive you.
I hope that you can find love and joy and wisdom now and in the future.
If it feels right for you in this moment,
You may even want to imagine giving that person a big hug.
If not,
That's okay.
Just sit for a moment with the feeling of forgiveness and the feelings of love and compassion for yourself that are expressed through this act of forgiveness.
As you return to your breathing again,
Thank yourself for this incredible gift of forgiveness,
For being able to have the wisdom to forgive yourself and others as an act of love and empathy for others,
But also as an act of kindness for yourself.
You may want to revisit this meditation to either reaffirm the forgiveness you expressed today or to express forgiveness for other things from the past that continue to diminish your mindfulness,
Peace,
And joy.
Thank you for joining me today.
Namaste.
