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  6. Forgiveness Meditation 10

Session 10/10


What exactly is meditation? Many believe meditation is all about clearing the mind, achieving a state of a blank mind. In actuality, meditation can be done in a variety of ways, for a variety of purposes. Some enjoy candle gazing, walking meditations, yoga nidra or Point to Point meditations.

This meditation will be more reflective, guiding you through some grounding breathwork and reflective questions related to cultivating forgiveness. Additionally, this meditation is the focus on the ebb and flow of thoughts, emotions, and feelings, rather than trying to quiet or steady the mind.

By taking the time to reflect on our thoughts, instead of pushing them to the side, we can turn inward, focusing on our deepest selves, which can help guide our lives outside our meditative practices. This meditation can be done seated or lying down. So begin by finding a comfortable space free from distractions if possible.

Once comfortable, begin to rock from side to side, allowing yourself to route fully into the earth beneath you. Once rooted, gently find stillness bringing awareness to the space around you. begin to notice your surroundings. How does it feel? What sounds or sensations are present.

Simply bring awareness to your surroundings, accepting them as they are. Then begin to deepen the breath. Notice if this breath is fast or slow. Begin to slow the breath by inhaling through the nose and exhale out the mouth. Three more breaths just like that. inhale through the nose.

deep exhale out the mouth. inhale through the nose. Exhale, out the mouth. Inhale Exhale. Inhale and exhale. Coming into a four count breath. Inhale 1234 exhale, 4321. Inhale 1234 exhale 4321. Continue this four count breath at your own pace. Perhaps even counting slower each time forgiveness, like most things in life, is something that grows with a daily practice.

Oftentimes we offer forgiveness to others. But how often do we forgive ourselves? How, if at all? Do you practice forgiveness, including self forgiveness daily?

If you’re not practicing forgiveness daily, what are some steps you can take to practice forgiveness?

It’s important to remember that forgiveness doesn’t always have to be some grand act. It can be as simple as looking in the mirror, and saying to yourself, I forgive myself.

Sometimes even we don’t know what it is that needs to be forgiven. Take the next few moments to think of a situation or a time in which you could have offered forgiveness to yourself, but did not.

By reflecting or meditating on a thought you are sometimes given the key to unlock the door to the self. When we take time to look inward, to reflect upon our deepest self. It is not uncommon for unexpected thoughts, feelings, and emotions to arise.

Should they arise here in this moment? Simply recognize those feelings and come back to your deep breaths. As you take this time to reflect how can meditation inform your acts of forgiveness? How can both meditation and forgiveness become a lifelong practice?

As you complete your meditation, begin to deepen the breath and come back to this present moment. Maybe rocking side to side or bringing small movements back into the body. Begin to bring your awareness to the earth beneath you. Take your time. No rush, no hurries as you come out of this meditation. As you carry this practice with you throughout your day.

Perhaps you continue to reflect or journal any thoughts, feelings, or emotions that came up knowing that your meditation doesn’t have to be perfect. I invite you to go about your day. Offering both yourself and the world around you forgiveness, love and kindness.

This meditation will be more reflective, guiding you through some grounding breathwork and reflective questions related to cultivating forgiveness.

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