In this meditation,
We'll be exploring forgiveness,
Not as something we force,
But as something we invite.
In internal family systems,
We recognize that parts of us may hold pain,
Shame,
Or resentment.
And rather than pushing them to forgive,
We get curious.
We listen.
We create space.
Set an intention now to be present with whatever parts of you are here.
No fixing.
No forcing.
Just being.
Begin to gently scan your inner world.
As you do,
Notice if any part of you comes forward when you hear the word forgiveness.
Is there a part holding on to something?
A memory?
A sense of hurt?
A fear?
Just notice.
There's no need to change anything.
Let this part know you're here to listen.
I always encourage you to pause this recording if you need to.
Give your system the time that it needs.
Give this part the time it needs.
Now gently turn your attention toward that part that's coming up around forgiveness.
Where do you sense it?
In or around your body?
As you focus in a little more,
Is there a shape?
A color?
A sensation?
Check in and see how you're feeling toward this part as you notice it.
Extend it just a bit of curiosity or a sense of wanting to connect with it.
From that place,
Let this part know you see it.
You don't need it to go away.
It belongs.
But it's not alone either.
You might say,
I see you.
I'm here with you.
I want to understand.
If the part's willing,
You might ask,
What are you protecting me from?
Is it holding on to anger,
Guilt,
A belief that someone or even you doesn't deserve forgiveness?
Just listen.
No need to solve.
Let the part express itself however it needs to.
Take a moment to offer some care to this part.
If it feels safe,
You might say,
You've carried a lot.
Thank you for all you're doing to try and protect me.
You might even offer,
What would it feel like not to have to hold this alone anymore?
Let this part know that you're not asking it to go,
But simply inviting it to rest,
Even for a moment.
Notice how your system feels now.
Are there any shifts,
Big or small?
See if there's anything else before we wrap up.
Offer gratitude to the part you connected with today.
Let it know you can return again,
If it would like that.
Let it know you can return again,
If it would like that.
This doesn't have to be the last time that you connect.
Then when it feels right,
Bring your attention back to your body,
To the space you're in,
To your body.
Feel your breath moving in and out.
When you're ready,
Gently bring some movement back into your body.
Let your eyes open,
If they were closed.
Take one more breath,
And know that this practice of forgiveness starts from within,
And it's a gift you can return to anytime.
