Hello,
I'm going to guide you through a forgiveness meditation,
Forgiveness of ourself and others.
For about 10 minutes,
But during the 10 minutes there will be times when I go quiet,
Silent.
Join in those moments of silence with me,
They're opportunities for you to sense into your own experience.
If I keep talking,
It keeps you in your head,
Keeps you in your level of thought.
Okay?
So I'd like you to prepare for meditation,
Just sitting in a chair or you can lie down.
Just being comfortable is enough.
That's it.
Now take in one or two deeper breaths and arrive in the body.
Just sensing the body for a few moments.
And I would like you to take your attention to your heart center,
Your spiritual heart or your emotional heart.
Just the area of the center of the chest.
Sense into that area.
The feelings of the heart can be very subtle.
If your heart had a face,
What would the face look like?
Would it be smiling,
Glum,
Sad,
Confused,
Whatever?
Just accept what you find,
Even if you're not sure.
That,
Just sense into that area.
Rest there.
Now I'm going to look at a little forgiveness for ourself.
Me,
You,
We're all capable of being unkind,
Ungenerous,
Thoughtless.
But right now,
That's okay.
We're human.
We all mess up.
Just hold that in your heart.
The heart forgives.
It's the head that judges.
We're also capable of kindness,
Of generosity,
Of being thoughtful.
And of course,
That's okay.
Can you just hold both of those in your heart?
This is what it's like to be human.
That's it.
There may be a tendency to push the unkindness aspect away.
Just hold it.
We can forgive ourself.
We can be kind to ourself,
Even though we can be unkind.
That's it.
Just sense into this.
Just hold them.
Trust in the heart.
I forgive myself.
That's it.
If you're carried away into thinking,
Just see to yourself thinking.
Unhook from the thoughts.
Come back to the heart.
Okay.
So now there may be somebody in your life who you feel aggrieved about.
Who recently has annoyed you or irritated you,
Been unkind to you.
I want you to bring them into your heart,
Into the heart space.
Your heart is as big as the world,
As big as the universe.
Bring them in.
Notice any resistance.
Maybe a friend or a work colleague.
Family member.
Bring them in.
Just trust in the heart.
It naturally forgives.
If there are any judgments or opinions from the head,
Just let them go.
This person too,
Just like us,
Is not perfect.
They mess up.
They just want to be happy.
Just the same as we do.
Let them rest in your heart.
Then just drop in the phrase,
I forgive you.
Just see what happens.
We're not looking for a big emotional wave of forgiveness here.
It's very subtle.
That's it.
Don't move away.
Just turn the heart.
Keep breathing.
That's it.
So that's just a very,
Very simple but effective way of forgiving ourself.
Because we may have done something specific that was unkind.
We can do the same with ourself.
Thank you very much.
Bye bye.
