Welcome to this meditation.
Let's start by finding a comfortable spot to sit,
Stand,
Lie down,
Listen to your body.
It knows just what you need right now.
Allow the eyes to gently close,
Eyelids heavy,
All of your body softening and relaxing as we go into this meditation.
Take some nice,
Slow,
Deep breaths in through the nose and out through the mouth like you're blowing out a candle.
And again,
In and out.
One more time in.
As you breathe into your body,
I want you to notice those spaces of shame,
Spaces of guilt.
Spaces where you feel resent towards yourself,
Perhaps.
Anger for words said,
Deeds done,
Things you can't go back on.
Just be aware of those feelings,
Aware of those thoughts.
Give them permission to be here.
It can be so tempting to shut these parts of ourselves away.
We don't feel proud of them,
So why should we allow them into our space?
But these thoughts and feelings need your attention.
They're here because they need you to forgive them.
It is time you forgive yourself.
Take a deep breath in.
These feelings of shame and guilt can sit deeply within the body.
Perhaps you're noticing them downweighing you.
Perhaps you're noticing them holding you back from life.
Perhaps they feel exhausting and loud and intolerable.
They just need you to see them.
It is time to forgive yourself.
It is time to let this guilt go.
It's time to rid yourself of shame and resent.
It's time to free yourself from all these torturous feelings.
You are more than them now.
Regardless of whether any damage could be healed.
Regardless of whether things have been forgiven.
You have the power to forgive yourself.
You have the power to move through this.
Take the lessons and leave the rest.
Reframe failure as feedback.
Reframe mistakes as necessary learning in this journey we call life.
Your ability to recognize any harm you've caused is a testament to how much you do deeply care.
Your ability to feel shame,
To feel guilt just shows that you're not only human but you're a human that cares.
Deep breath in.
Deep breath out.
Don't you think it's about time you set yourself free from this?
It's time you forgive yourself.
It's time you give yourself the chance to move on.
You've spent enough time ruminating now.
You've spent enough time torturing yourself over this.
Take the lessons.
Leave the rest.
As we take one more deep breath in and out I want you to imagine that on your out breath all of this resent and guilt and shame is breathed out of your body.
It's set free.
It's let go.
Deep breath in now.
You are so much more than the mistakes made in the past.
Start to bring awareness back to the body now.
Wiggle the fingers,
The toes.
Stretch your body if you need to.
Allow everything to come back into the present.
And slowly,
Gently,
At your pace blink the eyes open and come back into the room.
