Meditation can be a wonderful tool when embarking on a journey of the self. For many meditation can be a simple act of sitting and breathing. For others, meditation can be more active like walking or coloring. There’s no one right way to meditate and lucky for us, there are many ways of meditating.
One aspect of meditation does tend to be universal though, and it is that meditation can help us discover our subconscious thoughts and feelings, while establishing Mind Body connection. With a consistent meditation practice, many find that their self awareness begins to shift and their relationship with themselves moves into focus.
This guided meditation will take you on a journey of forgiving the self, or at least taking the first steps. Begin by finding a comfortable space free from distractions.
This meditation can be done sitting or laying down depending on what is most comfortable for you. Once comfortable, bring one hand to the heart, and another to the belly. begin to notice the subtle rise and fall of the chest and belly.
As you follow the natural pattern of the breath. Inhale, deepening the breath. Feel the heart and belly rise. Exhale, emptying the breath feel the heart and belly fall. Inhale, heart and belly rises. Exhale, heart and belly falls. Inhale heart and belly rises. Exhale, heart and belly falls. Inhale, heart and belly rise. Exhale, heart and belly false. Continue this deep breath perhaps slowing the inhalations and the explanations of it more at your own pace. For at any point, the mind begins to wander or you lose the pace of the breath.
Come back to that connection of the hands on the heart and the belly following the rise and the fall of the breath. Coming back to that intentional, deep belly breathing. As humans, it’s only natural that we make mistakes. Sometimes those mistakes can upset others or even ourselves.
When we upset ourselves, it can be easy to feel down or dwell in the feelings of hurt and disappointment. While self accountability is important, it is also important that we learn to forgive ourselves. begin to think of a time when you quickly forgave someone close to you. Like a family member, partner or a friend.
What happened in that situation? How did you forgive them? Was it easy? Or was it challenging? Simply reflect on this moment. Notice the breath does it change? does it stay the same? Notice the heart? Does it speed up? or slow down? Now you’ll begin to think of a time when you quickly forgive someone you don’t know very well, like a person on the street, a restaurant server, or barista?
What happened in that situation? How did you forgive them? Was it easy? Or was it challenging? Simply reflect on this moment. And again, notice the breath does it change? does it stay the same? And notice the heart does it speed up or slow down? Now I’ll begin to think of a time when you are disappointed in yourself.
With the hands still connected to the heart and belly. Notice the subtle changes in the body or mind as you think of that time. Have you forgiven yourself for that moment? Notice does the breath change? Does the heartbeat change?
Simply witness how the physical body reacts. inhale through the nose. Exhale out the mouth. releasing any tension that may have bubbled up as you thought of this time.
As you reflect on this moment, and your reactions to it. Come back to the breath. In your head or out loud, say I forgive myself. Inhale. I forgive. Exhale, myself. Inhale, I forgive. Exhale, myself.
As you continue with this breath and mantra, try to extend as much forgiveness to yourself as you do others that you don’t know as well. Perhaps you even begin to bring the same feeling into your heart as you have had when forgiving the people in your life that you love most those people closest to you.
Begin to come back to your natural breath and bring small movements back into the body. Maybe rocking the head from side to side, or rolling the ankles and wrists.
As you begin to come out of this meditation. Take your time and be gentle with yourself. Knowing that the first step to self forgiveness is bringing awareness to how you are feeling.
As you go about your day should moments arise where thoughts of disappointment begin to wander or dwell. Perhaps you come back into your breath and repeat the mantra I forgive myself.
”One aspect of meditation does tend to be universal though, and it is that meditation can help us discover our subconscious thoughts and feelings, while establishing Mind Body connection.