What is meditation? To put it simply, meditation is the act of cultivating mindfulness to achieve a more relaxed, calm, or mindful state.
Meditation can be done in a variety of ways, including visualization breathwork, witnessing the ebb and flow of thoughts, focusing on a fixed point, or doing an activity such as coloring or walking.
This meditation will focus on both guided breath and fluctuation of thoughts as you are guided through a series of questions related to forgiveness. being forgiven by others can be a delicate balance of self accountability and selflessness, as we are not entitled to one’s forgiveness.
By practicing meditation, however, we can begin to cultivate a space of awareness, wherein we can find peace and knowing we may not always be forgiven.
To begin, find a comfortable space free from distractions if possible. While it is preferred to do this meditation seated, you can also lay down if that is more comfortable or accessible.
If seated, sit up nice and tall and let the shoulders fall away from the ears. However you are positioned, begin to soften the brow and the jaw.
Scanning the body from the crown of the head to the toes. Notice any other spaces in the body that may be holding tension. Drink a deep breath in through the nose. And on the exhale, try to soften the spaces that may be tense.
Take another deep breath in through the nose and a big exhale out the mouth. One more deep breath just like this. in through the nose and out the mouth. inhale through the nose and feel the belly rise. Exhale, feel the belly fall. Slowing this breath inhale.
123 pause. Exhale 321 Pass.
123 paws. Exhale 321 Pass.
Continue this deep belly breath at your own pace as you witness the rhythm of your inhalations and exhalations.
When being forgiven It is usually because we have done or said something that upset, hurt or offended another person.
We are only human, and it is expected that we will make mistakes from time to time.
It is likely that at some point in our lives, we have both offered forgiveness and have been forgiven.
Begin to think about a time when someone offered you forgiveness. What actions led up to that moment? What emotions lead up to that moment knowing that you are not entitled to one’s forgiveness. Begin to notice how that makes you feel.
Do you feel anger resentment, frustration, comfort, peace, complacency.
Bring your awareness to any fluctuating thoughts or feelings that may arise. If they are feelings of discomfort, gently come back to your deep belly breath.
Now, putting yourself in the shoes of the other person, begin to think of how your words or actions may have impacted them.
Reflecting on how offering forgiveness requires both selflessness and accountability.
The beauty of forgiveness is it is not a matter of this or that it is a matter of this and that. And understanding that there can be two truths and a meeting in the middle. Begin to come back to your natural breath and bring small movements back into the body.
Quietly thank yourself for sitting with your thoughts today. Some that may have been uncomfortable before you go back out into the world. Perhaps you reflect or journal your experience with this meditation. by reflecting on your experience and fluctuating thoughts related to forgiveness, you can begin to establish a more mindful foundation for dealing with future challenges or disagreements that may require forgiveness.
”Meditation can be done in a variety of ways, including visualization breathwork, witnessing the ebb and flow of thoughts, focusing on a fixed point, or doing an activity such as coloring or walking.