Forgive, Let Go & Celebrate Change Meditation

23:17

23:17

Forgive, Let Go & Celebrate Change Meditation

Rated

4.4

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

1.1k

Burden, shame, guilt, anger, frustration, and confusion have been part of our lives for a long time. In this beautiful 15-minute guided meditation, Tony Samara guides us (this involves him continuously speaking) to truly practice forgiveness and let go of the pain we have caused ourselves and others, honouring the simplicity of being and the profound expansion of love. Thank you for choosing one of Tony Samara's meditational tracks today.

Meet your Teacher

Lisbon, Portugal

Meet your Teacher

Lisbon, Portugal

Transcript

Way! You Today I will speak a little bit about letting go and invite you to practice this meditation that truly allows this feeling of guilt or feeling of burden, Shame, Stress, Anger to be able to let that go is part of this meditation's intention. Because so many people bear this guilt, Shame, Anger, Confusion, Negativity towards themselves for things that they've done, Mistakes that they've done perhaps or pain that they've caused others. And it's so very easy to fall back into that little picture that in our minds carries that guilt or that shame or that frustration, Negative frustration towards ourselves. It's so very easy to let it go through this meditation. And so I hope that you enjoy the meditation and that you actively dissolve this negativity with the power of positivity, With the power of just coming back to a state of meditation that allows you to embrace higher consciousness not from the need to find something better or the need to do something different but just by honoring the simple being, The simplicity of being within yourself that allows for love, That allows for an expansion of love in this moment whether it be towards you or towards the situations that you may have created, Caused, Doesn't really matter. Love is about letting go and connecting to something more profound than what the mind is focused upon. And this state of profoundness, This state of love is an invitation that happens through various choices. So now you can make a very clear choice to just come back to a space of meditation. So that choice means that you're focused upon the situations and the structures and the map that allows you to navigate through all these complexities and come back to that which truly is, That is the love within yourself, The love that you can expand within yourself to all and everything. So as you connect and forgive yourself and let go, Connect to this inner stillness, This inner state of love that now begins to become more and more obvious as you let go of the past, As you let go of the future and come back to this present moment, You'll find yourself just a little bit more still than before. And you can allow for the stillness to increase or to be much more part of your experience right now by being more comfortable in your physical body, Making sure that you're comfortable, Making sure that your body is relaxed and if there is any tension or any constriction just letting that go. So you're sitting comfortably, Your spine is upright, Your body is relaxed. It's so very important to remember that the physical body very much translates the information that you're connecting to, Translates this information either to a positive or negative. So if you're constricted or holding on to pain or holding on to sense of negativity, Then you can just take a few deep breaths, Relax your body, Close your eyes, Breathe deeper into the abdomen, Deeper into the diaphragm, Making sure that you breathe in only through your nose, Your mouth closed, You're breathing in through your nostrils, Deep breath into the abdomen. And no matter what is happening around you, No matter what is happening inside of you, Your focus is here, Present. Present right now in this beautiful movement that is your breath, So breathing deeply in and noticing as you breathe deeply into your body, How your body responds to this positive attention, This positive awareness, This mindfulness that is happening right now. The guilt, The shame, The anger, The frustration, The negativity can perhaps still remain there somewhere in the background but you're coming back to the state of presence that is love, That is the inner light of love. Love begins to shine even if you don't notice this light shining, It's still shining within you, Still shining around you. So if you have those old images or memories of words or actions or feelings or thoughts or situations where you've never forgiven yourself, They're there in the background floating through your mind, Then remember that as you come back to breathing deeply into the abdomen, Relaxing your body, Closing your eyes, You come back to this present moment, Then all of a sudden the past and the future are created by your awareness or your consciousness of this moment. This may not make sense to the mind but deep inside the space of love, This deep part of you inside of you, Your heart recognizes that as you come back to love, Love expands on all levels. Love is multi-dimensional, Love expands so that the past and the future are included in this expansion, In this state of love. So all those images and memories of the past remain there somewhere but they're transformed in this moment as you recognize that there is much more than those experience, There is much more to those experiences than your mind is perceiving. So as you perceive your words, Your actions, Your feelings, Your thoughts of the past from within this present moment, The past is transformed. As you breathe in and breathe out, Just take a few moments now to connect to this present moment, To this love that you're experiencing within the depth of your being, This love that now expands into all dimensions of your experience. Just take a few moments to expand this love, This light all around you, Deep breath. There is no need to reflect on the suffering you've caused or what you could have done better or how you could have done things better, Just allow yourself to recognize from within this present moment that love is expanding and that whatever feeling, Whatever feeling, Pain or remorse or guilt or suffering that is there, You can be present to this experience from within this love. So it's not that you're falling into the negativity or watching from a positive state, From a heartfelt positive state within yourself, Whatever pain, Whatever remorse, Whatever negativity is there in the background, The past future can be observed from within this present moment. Deep breath. You may all of a sudden begin to reflect on lessons that have been learned and this is the way that we grow as human beings. You may recognize these lessons as wisdoms that you now apply in your everyday life that perhaps would have been difficult to recognize as you do now without this learning. You may notice that you've grown in ways that allow you to shine your light in a more positive way, In a more powerful way. You may notice changes that have happened throughout and those changes dependent upon this learning that you now recognize within yourself, You recognize allowed you to change and change a little bit more and change a little bit more. So this allows you to gently and wholeheartedly extend your love or your forgiveness to yourself and to all dimensions of yourself, Wherever they come from, The past or the future. So it is, There is no need to fall into the words or the actions or feelings or thoughts that come from within your memory or the images that come from within your memory. You can observe them from this detached perspective of love, This detached perspective of presence and as you extend consciousness in this way, As you extend it into the multi-dimensionality of your being in this way, Then forgiveness is natural. It is a consequence of this action, This conscious action that you are now creating within your meditation. The power of love is so much more than the mind can recognize when caught in this uncomfortable situation of remembering guilt or remembering pain or remembering those negative thoughts of things that, Remembering those things that we could have perhaps done better or in a more conscious way. As we let that go, The power of love extends into the space, The space of perception, The space of feeling, The space of thinking, The space of just connecting to who we truly are. And you can emphasize and strengthen this, This forgiveness or this letting go process by repeating within yourself, Within yourself, I forgive me, Myself for those mistakes, I forgive for the myself, For the suffering that I may have caused, I forgive the situation, I forgive what I've caused others, I forgive whether that forgiveness is because I intentionally or unintentionally caused pain or suffering or difficulties for others. As you continue to emphasize that love is the power of this moment, Love is what empowers you to make new choices as you grow and transform as you embrace learnings, As you let go, As you come back to the conscious that is within this learning, Then you move on and your forgiveness just happens, Then your letting go just happens and you find yourself more happy, More joyful, You find yourself coming back to a heart that is relaxed, You come back to this heartfelt space where you're free to use new communications that resonate within this space of love that you're now empowering as you let go, The clouds around you begin to disperse, Your heart begins to fill with love, Emphasize this as the clouds disperse, See the light, See the light of consciousness as you understand that wisdom is one of those beautiful lights that can empower you, That learning, Growing, Transforming, Understanding is the light that allows your heart to disperse those clouds and to come back to an empowered state of being, Presence, Then you can let go even more, You can let go of perhaps resentment or difficulties that remain there deep inside somewhere because as you reflect upon this beautiful light that is now expanding within you, The clouds naturally disperse and they continue to disperse as you continue to let go and you may wish to verbalize I forgive myself for this pain that I've caused intentionally or unintentionally or you may just imagine this pain dispersing as beautiful clouds that now open up so that the sky, The sky that is your potential, The sky that is beautifully blue, That is infinite on all levels begins to shine, You begin to notice the shining, You begin to notice the sky, You begin to notice what is beyond the clouds and this opens your heart more so you feel like opening up again, Opening up within yourself but opening up so that you're not holding on to the fear of hurting someone or the fear of causing pain or the fear of causing difficulties, You can let that go as you feel your heart open once more to this beautiful light within, Deep breath, Breathing into the abdomen, Breathing into the diaphragm, Letting go, Letting go, Letting go of those thoughts and those feelings that anchor within the past, Within the guilt or within the suffering that very much pulls you back to the past, Letting that go. Even if you find that forgiveness or letting go doesn't come easy, Doesn't come easily to your heart, Even if you don't feel really ready to open and you still want to continue to worry and blame yourself for situations within yourself, You can't really force yourself to open up, You may just want to welcome this natural movement of clouds so the anger, The hurt, The resentment represented by the gray clouds begin to just move and you may want to visualize this as this movement happens naturally you begin to let go because as the light shines, Even if just as a vision within your meditation at this moment, As the light shines then all of a sudden you're connecting to the natural resonance that is love within your body, Within your feelings, There is a connection or an alignment that happens and all you have to do is just imagine and breathe into the abdomen letting go, Imagine that you're expanding into the state of presence that allows for such letting go to happen without your effort, Without you needing to be in control of this letting go. Letting go happens naturally just like when you fall asleep, Just before you fall asleep you let go and relax and you just trust, You trust the space, You trust the light within the sky as it shines deep within you, You're trusting very powerful part of yourself that is the positive, The happy part of your being that allows your heart to now let go of the hurt, Let go of the pain and to open up to love freely so that this movement happens back and forth within your heart but also within your body, Within your thoughts in such a way whereby you all of a sudden recognize that you're more at peace with yourself, You're more at peace with your environment, With your thoughts, With your feelings and this relaxes the heart so that you can breathe deeper into the abdomen, Deeper into the diaphragm, The clouds around you dispersing your focus, Your presence connected to the beautiful vision of the sky, The light that shines down from the sky towards your heart and towards your body creates a space of healing as you connect to the depth of healing that is happening within your heart, The pain just disappears, The guilt just disappears, Many layers are let go of, Those layers that sometimes build up around your heart for many many years, Slowly just letting that go, One by one, Every breath taking you deeper, Breathing in through your nostrils, Down into your abdomen, Down into your diaphragm, Every breath taking you deeper as you let go a little bit more, Imagine all those people smiling in front of you, Your heart recognizes their smile so don't focus so much on the person just notice the smile, So many many smiles all around you from those people that now connect to you from a space of positivity, From a space of gratitude, There is no need to ask for anything more, The smile has created peace and harmony within your heart and also within the connections that you have all around you, Take a few moments now to breathe deeply and rest your attention within your heart as you come back to this powerful alignment with love, Within the space of love, Deep breath, Breathing in and breathing out, Letting go, Coming back to the stillness, Coming back to this beautiful space, The heart, Letting go, Deep breath, Breathing in through the nostrils, Down deep into the abdomen, Down deep into the diaphragm and as you breathe out letting go, The mouth closed, The body relaxed, The spine upright in a comfortable position, Any tension, Relaxing that tension as you breathe out, Letting go, Breathing in, Coming back to a stillness, Breathing in gently, This gentle beautiful sensation extending to the way that you communicate to your thoughts, The way that you communicate to your feelings, There is a sense of peace, Stillness, Just a sense of well-being and healing that is happening right now in this moment, So you may wish to take a few moments to integrate this experience within, Relaxing, Letting go. Thank you.