Meditation, to put it simply, is the act of cultivating mindfulness to achieve a more relaxed, calm or mindful state. Just as we are different people living different lives, our meditation practice can be different too.
This particular meditation will guide you through a series of questions related to forgiveness, and more specifically forgiving others. This style of meditation can inform how we practice forgiveness, by allowing us the opportunity to reflect on moments in our lives, and how we can learn, grow and evolve from them.
This type of meditation can also be incorporated into our daily life. If in a situation where we must forgive others, we can drop back into our broth and Mind Body connection to have a more proactive reaction to a situation rather than a reactive reaction.
This meditation can be done seated or lying down. So begin by finding a comfortable space that’s free from distractions if possible. taking any last movement you may need before finding stillness. Feel free to rock from side to side, stretch or twist in any way that feels good.
Eventually finding stillness. Feel yourself rooted into the earth beneath you. If seated on a floor, the sit bones are grounded. If in a chair, the feet are grounded. Or if laying flat, the back of the body is grounded. Feeling this heaviness as you connect to the earth beneath you. begin to notice the breath is the breath short or long.
Cool or warm, stressed or relaxed. As you witness the natural breath, begin to inhale through the nose and exhale out the mouth. Two more breaths just like that. Inhale deeply through the nose. Exhale deeply out the mouth. inhale through the nose.
Exhale, releasing any tension held in the body. Inhale, find space. Exhale, release. Coming into a four count breath.
Inhale 1234, exhale 4321. Inhale 1234, exhale 4321. Inhale 1234, exhale 4321.
And continue this four count breath at your own pace. Maybe even connecting your inhalations to your exhalations. Creating a seamless circle of breath
Inhaling and exhaling as you continue with this four count breath, begin to reflect on a time when you have offered forgiveness.
How did you feel in that moment? Physically and emotionally? Just as we are not entitled to others forgiveness, we are not obligated to offer forgiveness. Take a moment to reflect on your threshold. At what point is it necessary to establish a healthy boundary?
At what point is it okay to not forgive? On the other side of this? At what point is it okay to forgive?
Take the next several breaths to sit with these questions. As you reflect on your boundaries, take a moment to contemplate how you communicate these boundaries.
Do you communicate your boundaries? How have you communicated forgiveness in the past? Has it been easy or challenging. Take the next several breaths to reflect on these questions.
Maybe even recognizing little adjustments that you can make. As you begin to come back to your natural breath. Notice any changes that may have occurred as compared to the beginning of your meditation. Begin to bring your awareness back to your body connecting to the earth beneath you.
If seated maybe you rock from side to side. If laying down, maybe rock the head from side to side. Taking your time to come out of this meditation. It may be helpful to journal or note any thoughts or feelings that arose.
By logging where we have been on our meditative journey, we can begin to forge a path forward. One built upon a foundation of boundaries and forgiveness.
”This style of meditation can inform how we practice forgiveness, by allowing us the opportunity to reflect on moments in our lives, and how we can learn, grow and evolve from them.