Meditation can be done in many ways, which allows everyone to find a version of meditation that works best for them. Most meditations have the same end goal, however, to achieve relaxation, focus and clarity.
This point to point meditation will take you on a journey of bringing forgiveness and relaxation to each part of the body, while also cultivating forgiveness. Point to Point meditations are great for coming back into the body, especially in situations that may spark anxiety.
By focusing on the senses, we are able to ground ourselves and when grounded, we are better able to think rationally sort through emotions, and offer forgiveness to ourselves and others. Begin by finding a comfortable space free from distractions. This meditation can be done sitting or laying down.
So take a moment to get comfortable and take any last movements you may need before finding stillness. Once still begin to bring your awareness to the space around you. Simply notice the sounds, sights, and sensations. Begin to bring your awareness to your breath. Notice the quality of the breath.
Is it fast? Is it slow, cold or warm, calm or anxious.
Simply notice the breath.
No right? no wrong.
Begin to deepen the breath and feel the belly rise.
Exhale and feel the belly fall.
Inhale, the belly rises. Exhale, the belly falls. Making these breaths a little longer.
Inhale 123, exhale 321. Inhale 123, exhale 321.
Continue this deep. Three part breath at your own pace. For the next several moments. Begin to bring your awareness to the crown of the head. The crown of the head relaxes bring your awareness to the brow the right eye and the left eye as they relax the upper lip, lower lip, teeth and tongue relax the jaw and neck, relax the right shoulder.
Right bicep. right elbow and write for arm. Relax. The right wrist, palm of the hand, back of the hand. Relax. The right Pinky, ring finger, middle finger, pointer finger and thumb, relax. The entire right arm is relaxed.
The left shoulder left bicep, left elbow and left for arm relax.
The left wrist, palm of the hand, back of the hand. Relax. Left Pinky, ring finger, middle finger, pointer finger and thumb. Relax.
The entire left arm is relaxed.
The upper back, middle back and lower back. Relax. Chest, abdomen and pelvis. Relax.
The right hip right thigh right kneecap, relax. Right Shin, calf and ankle relax. The top of the right foot, bottom of the foot.
Big toe, second toe, third toe, fourth toe and fifth toe relax. The entire right leg is relaxed.
The left hip left thigh left kneecap relax. The left Shin, calf and ankle. Relax at the top of the left foot, bottom of the foot. big toe, second toe, third toe.
Fourth toe and fifth toe is relaxed. The entire left leg is relaxed. The entire body is relaxed. In this space of groundedness begin to imagine a bright warm light surrounding you emanating from you.
This light is forgiveness. How far out does this light extend? Can you send this light out to your surroundings? Can you keep it close to you.
Begin to deepen the breath coming back into your space back to this moment. Begin to bring small movements to the ankles, wrists, fingers and toes.
As you begin to come back to your body take a moment to reflect on your meditation and the light of forgiveness. As you encounter situations where you may need to offer forgiveness.
Perhaps you remember this light and try to extend it out to others while also holding space to forgive yourself.
”This point to point meditation will take you on a journey of bringing forgiveness and relaxation to each part of the body, while also cultivating forgiveness.