Hi there.
Welcome.
We're going to talk about forgiveness and hopefully help you journey into a lighter heart.
Find a cozy spot where you can sit or lie down comfortably.
Close your eyes if it feels right for you.
Or you can gently rest your gaze in an unfocused way on a surface in front of you.
Let's start,
As always,
With a couple of deep breaths to settle in.
Breathe in deeply through your nose,
And slowly exhale through your mouth.
Again,
Deep breath in,
And a slow,
Calming exhale.
Now let your breath find its natural rhythm.
Just breathe and feel your body starting to relax.
Think about someone or something that you might be close to ready to forgive.
Or at least that you want to lay down the burden of what you're caring about them and let it go.
It could be a person who's hurt you,
A situation that caused you pain,
Or perhaps even yourself.
Whatever the thoughts are that arise,
Let them arise naturally.
Don't push anything away.
Just notice what comes up as you summon the situation.
Forgiveness can be challenging,
Because it often means facing our pain and hurt head on.
But remember,
Forgiving is not about excusing what happened,
Or saying that it's okay.
It's about freeing ourselves from the heavy burden of anger and resentment.
Imagine these feelings as dark clouds around your heart,
Making everything feel heavy and hard.
Take a moment to really feel these feelings,
Any hurts,
Anger,
Bitterness,
Resentment,
Guilt or shame.
Notice where they sit in your body.
Is it in your chest?
Your stomach?
Just observe without judgment.
It is absolutely okay to feel this way.
Now let's start to shift those feelings.
Imagine a warm golden light in your heart.
This light represents your compassion and your capacity to release from past hurts.
It represents your capacity to forgive.
See this light growing brighter and stronger with every breath you take.
Picture this person or situation that you would like to forgive.
Imagine this golden light expanding from your heart and surrounding them.
You might say to yourself,
I see your pain.
I see my pain.
I choose to let go and forgive.
Feel this light softening the hard edges of your anger and resentment.
If it's you,
Yourself,
That you need to forgive,
Imagine this golden light wrapping around you like a comforting blanket.
Say to yourself,
I forgive myself.
I let go of my anger and regret and guilt.
Embrace compassion and peace.
Feel this light chase away the black clouds,
The dark clouds.
And feel this light filling you up with warmth and kindness.
Reflect on the reasons that you want to forgive.
Where is this desire coming from?
Maybe you're tired of carrying this very heavy load.
Maybe you want to make space for more joy and peace in your life.
Let these reasons strengthen your resolve to forgive.
And that golden light,
Imagine it expanding even more.
Touching every part of your being.
Feel it easing your tension,
Softening your pain,
And replacing it with a sense of relief and freedom.
Allow yourself to bathe in this light,
Letting it soothe and heal you.
Forgiveness is a journey,
And it's okay if it does not happen all at once.
What matters is your gradual opening to the possibility of letting go,
Of opening to the possibility of peace.
Take a moment to sit with this feeling.
Breathe deeply.
Feeling the rise and fall of your chest.
Sensing that golden light within you,
Around you,
Radiating out into the world.
When you're ready,
Gently bring your awareness back to the room.
Wiggle your fingers and toes,
Maybe stretch a bit.
Take one more deep breath in,
And slowly exhale.
Open your eyes.
Take a moment to reorient yourself.
Remembering the compassion and love that you have cultivated here are always within you.
Forgiveness is ready to be accessed whenever you are ready.
Thank you so much for joining me in this practice.
Carry this sense of forgiveness and peace with you throughout your day.
If you enjoyed the meditation,
Please feel free to reach out to me and let me know.
I hope you'll follow,
And we'll stay connected.
Thank you.
