Welcome,
This meditation is about finding self-compassion in the face of regret.
Maybe your regret is about your actions or perhaps your inactions.
It may be inwardly or outwardly focused.
Self-compassion is a natural part of life.
We all face it from time to time.
It is a reminder that you are human,
That you are fallible,
But also that you care and you are capable of moving forward.
When you begin to care for yourself,
You will strengthen your ability to care for others.
We enter into this meditation not to erase regret,
But to understand it and learn from it,
Offering yourself compassion and the opportunity to grow.
Let's begin by finding a comfortable seated position,
You can sit on a chair with your feet flat on the ground,
Or maybe on a cushion with your legs crossed.
Feel your spine lengthening,
Your shoulders releasing down your back.
Allow your hands to rest comfortably in your lap and close your eyes or simply lower your gaze.
Now take a slow,
Deep breath in through your nose if that's comfortable,
Allowing your lungs to fill completely.
Notice your chest and belly expand as you inhale and hold this breath for a moment noticing the fullness.
Now exhale slowly and fully through your mouth as if you're gently blowing on a feather.
Feel the release of the air and the subtle relaxation in your body.
As you exhale,
Consciously release any tension that you're holding,
Your shoulders,
Your neck,
Your jaw,
Or anywhere else that you feel that tension.
And now in your own time,
Continue inhaling deeply through the nose,
Pausing for a brief moment,
And then exhaling slowly through your mouth.
With each cycle,
Imagine drawing in calmness and tranquility and exhaling stress and tension.
If your mind begins to wander,
Remind yourself that this is normal and the act of returning your attention to your breath is the mindfulness practice.
Now gently bring to mind a specific incident or decision that may have caused you regret.
Allow this memory to surface naturally without forcing it.
Observe the memory as if you are a neutral witness.
Avoid harsh judgment,
But simply notice the details and pay attention to how your body reacts to this memory.
Perhaps there's a tightness in your chest or a knot in your stomach.
Maybe you feel your hands clenching.
Just breathe into these areas,
Offering your awareness and your care.
Sense your emotions and recognize that these feelings are part of being human.
They are part of being a caring person.
As if you were speaking to someone you love,
Remind yourself that regret is often a sign of your deeply held values and your capacity for empathy and understanding.
It shows that you care about your actions and their impact.
Now shift your focus inward and offer yourself compassion.
Imagine that you're speaking to a dear friend who is hurting.
You might tell yourself,
I understand this was a difficult moment for me,
Or it's okay that I'm not perfect.
Just visualize yourself extending kindness and understanding to the part of you that is feeling regretful.
Imagine surrounding that part of you with warmth and care.
Reflect on the fact that everyone makes mistakes,
And mistakes are opportunities for growth and learning.
Remember that you are more than this one moment or one decision.
Consider what you have learned from the experience.
Acknowledge any growth or insights that you have gained so far,
Affirming your ability to move forward with new wisdom.
Now envision the regret as a physical object or a symbol.
Maybe it's a leaf or a stone or a cloud.
See it in your mind's eye,
Holding all the weight of your feelings.
And now imagine that this object is beginning to move away from you.
Maybe the leaf is drifting down a stream,
The stone is being washed away by gentle waves,
Or the cloud is dissipating in the sky.
As it moves away,
Feel the burden of regret lightening.
Affirm to yourself that while the past cannot be changed,
You have the power to choose how you move forward.
Consider yourself in future situations,
Using these insights that you have gained from this experience.
See yourself acting in wisdom,
Making choices that align with your values,
And using this hard-earned understanding.
Release a sense of peace and acceptance,
Knowing that you are continually evolving and growing.
Feel a renewed sense of hope and possibility for the future.
Now slowly bring your attention back to your breath.
Notice the rise and fall of your chest.
Notice any sense of release or relaxation.
When you're ready,
Gently open your eyes and take a moment to thank yourself for taking this time of self-reflection and healing.
Move forward with greater wisdom and peace.
