Forgiveness Meditation

Hi,

I'm Amy Brown,

And welcome to this meditation on forgiveness.

During this meditation,

We're going to explore the three different directions of forgiveness.

Offering someone our forgiveness,

Asking someone to forgive us,

And also forgiving ourselves.

So,

I'm going to invite you to think of someone whom you'd like to ask to forgive you.

Maybe ask for forgiveness in general,

Or maybe for a specific situation.

I'm also going to invite you to think of someone whom you'd like to offer forgiveness.

Maybe in general,

Or maybe for a specific event.

And finally,

I'm going to invite you to think of one instance where you'd like to forgive yourself.

Maybe a specific event,

Something that you perceived as wrong,

Or maybe a more general time in your life when you made decisions that you wouldn't make right now.

We're going to go through all three different directions in our meditation,

And if you can't think of all three right now,

That's totally fine.

Please close your eyes and get comfortable.

Or,

If closing your eyes isn't appropriate,

Have a soft gaze.

Let's take three big breaths,

Breathing in through your nose,

And then audibly sigh out.

Again,

Breathing in through your nose,

And as you exhale,

Let something go.

One more time,

In through your nose,

And out.

And now,

If it's available,

Breathe in and out through your nose.

If your mind wanders,

That's completely fine.

When you notice your mind wandering,

Simply bring your focus back to your breathing and to my voice.

Settle into your body,

Starting at the top of your head.

Let your forehead soften.

Let your cheekbones soften.

Let your ears and your jaw relax.

Let your neck soften.

And let your shoulder blades melt down your back.

Let your chest soften.

Let your arms and hands be heavy by your side.

Let your ribcage and stomach relax.

Let your hips soften.

And let your legs and feet relax.

For this meditation,

Let's,

In our mind,

Ask our higher self,

Our guides,

Our angels,

Source,

God,

Universe,

Whatever higher power you wish,

Please,

Help guide me in this moment.

During this meditation,

You may notice some emotions coming up,

And that's encouraged.

It's wonderful to release stuck energy,

So simply allow the emotions to flow through you.

Call to mind someone from whom you'd like to ask forgiveness,

Maybe for a specific situation or experience,

Or maybe forgiveness in general.

Maybe you did or said something that you're not proud of.

Maybe you hurt someone,

Or you just didn't handle yourself or the situation the way you would,

If given the opportunity to do it over again.

You've learned,

And you would make other choices now.

This can be something recent,

Or something long ago.

As you're calling to mind this person or situation,

Please don't add shame or guilt to this story.

This isn't about beating ourselves up for things in our past.

The purpose for calling this to mind is to make energetic amends.

In your mind,

Please picture the person involved and ask for their forgiveness.

And the universe,

God's source,

Is speaking for them now and grants you forgiveness.

Full forgiveness for anything you perceive as wrongdoing.

Allow the feeling of forgiveness and love to shower over you like a waterfall,

Purifying you,

Releasing and washing away any shame or guilt or regret that you're holding onto.

Let it go.

Sit with that for a moment.

Now call to mind someone who did or said something to you that hurt,

Or that you feel wasn't right,

Something that upset you.

You can picture one particular situation,

Maybe an argument,

Or you can picture someone who hurt you a lot,

Maybe there was a pattern of hurt or upset.

If picturing this causes anxiety in your body,

Don't give this story too much color or details.

And even though we're picturing this in our mind,

Know that you are safe right now.

You are supported here in this community and in this safe space.

You have the intention of energetically forgiving them,

Not to condone what happened,

But to free yourself and to sever the ties to this negative energy.

Whatever this experience was,

You've been carrying it around and bringing it into your present,

And you don't have to carry it anymore.

You're willing to let it go,

Not for them,

But for you.

Feel the universe fill you with love and strength.

Feel your body filling with more love with every inhale.

Every breath fills you with more love and courage.

Feel yourself getting stronger,

So that with the universe's help and support,

You can forgive.

Picture the person or people involved like small figurines in front of you.

And as you feel love filling you up,

If you can,

Send them love and forgiveness.

If appropriate,

Say in your mind,

I forgive you,

And I release you with compassion.

Feel lighter as you energetically release the tether to that person or that event.

Sit with that for a moment,

With that lighter energy.

Now call to mind one moment,

Experience,

Situation,

Where you would like to forgive yourself.

Picture a moment that you've been carrying around with you like baggage,

And you would like to lay that baggage down.

Again,

Please don't add shame or guilt to this story.

Just picture the moment and know that you would choose differently if given the opportunity.

With the strength and love of the universe,

You are forgiven.

You are perfect,

Perfectly imperfect as we all are,

And the universe forgives you.

With the universe's support,

Feel you forgiving you.

Feel love,

Deep,

Cleansing love,

Like a column of white light coming from the universe,

Flowing down in through the crown of your head and all around you,

Like a warm,

Nourishing shower.

Feel lighter,

Like you've released something from an old version of yourself.

Sense into the vast,

Expansive space of the cosmos and know that you are supported and loved by the universe.

And then sense into the trillions of tiny cells in your body and feel each one illuminated and alive with the light of the universe.

Sit with that for a moment.

Repeat in your mind,

For those who judge me and those I judge,

Consciously or unconsciously,

I forgive you.

Please forgive me.

I give you compassion.

Please give me compassion.

I send you love.

Please send me love.

As you continue to breathe,

Begin to notice any sounds around you,

Near or far.

Notice the contact between you and your chair or whatever you're sitting or laying on.

Keep your eyes closed,

But sense into the walls around you or the ground beneath you.

Take three more deep breaths.

Turn the corners of your mouth up into a smile.

And on your next exhale,

Slowly open your eyes.

Thank you for meditating with me.