In this guided meditation, Will Schneider takes us through a three-step process to grant forgiveness to ourselves and to others.
Forgiveness is an essential aspect of mindfulness, yet it can also be one of the most challenging practices.
Offering forgiveness to both others and ourselves demands a level of awareness and openness that can feel quite uncomfortable, particularly if we harbor feelings of shame, anger, or resentment from past experiences.
In today’s guided meditation, Will Schneider from Men Talking Mindfulness leads us through a practice focused on forgiveness, infused with kindness, grace, and the ability to let go, aimed at helping us feel lighter in our daily lives.
A Forgiveness Meditation to Connect With Your Heart
You can either read the meditation script below and take breaks after each section or listen to the audio version.
- As you begin this meditation, keep in mind that we’re not forcing forgiveness. Stay within your comfort level. You don’t have to confront the most painful issues that require forgiveness. Aim for something with a level of discomfort around four to six on a scale of one to ten. This meditation is designed to help relieve stress, anxiety, or depression, allowing your body and mind to relax, helping you stay present without the burdens of shame or guilt from past events.
- Start by finding a comfortable position. You may lie down, but be careful not to fall asleep. If you choose to sit, maintain an upright posture.
- This forgiveness meditation consists of three parts. Do your best to connect from a heartfelt and genuine place. Release any expectations and approach this with vulnerability and authenticity.
- Begin by using your breath to settle deeper into the moment. You might place a hand over your heart to access that heart energy, which enhances the forgiveness process. Move your shoulders and head to alleviate tension. Take several deep breaths to calm your nervous system and ground yourself in the present. Focus on your breath, feeling it expand into your belly. Take a big inhale and a gentle exhale. Feel free to move your jaw side to side or take your time with these initial breaths to create comfort in your body, shifting your awareness from your thoughts to your physical sensations without judgment.
- Now, think of a moment when you hurt someone else. It doesn’t need to be a significant incident; it could be as simple as cutting someone off in traffic or being a bit curt at the store. Keep this experience in that four to six range. Visualize this person and from this heartfelt place, say to them, I am sorry. Please allow me to be imperfect. Please allow me to make mistakes. Please allow me to be a learner, still navigating life’s lessons. Please forgive me. Please forgive me. And if you can’t forgive me right now, please try to do so in the future. I’m sorry. Please forgive me.
- Take a few heartbeats and breaths with this thought. Use the breath to release any lingering energy, reconnecting with your heart.
- Next, let’s turn to a situation where someone has hurt you. Keep this in that four to six range as well. Imagine this person and express to them from your heart, Just as I am willing to allow myself to be imperfect, I allow you to be imperfect. I allow you the space to make mistakes. I recognize that you are also learning life’s lessons. I forgive you. I forgive you. If I cannot forgive you now, may I find the ability to do so in the future.
- Take a moment to breathe again. Place your hand over your heart and immerse yourself in that heartfelt energy. Use your breath to relax and release this burden.
- Lastly, let’s extend forgiveness to ourselves. Recall the ways you might have harmed yourself, starting with something minor. Share these heartfelt words with yourself: I allow myself to be imperfect. I allow myself to be imperfect. I allow myself to make mistakes. I allow myself to make mistakes. I allow myself to be a learner, still understanding life’s lessons. Really embrace that feeling. I forgive myself. I forgive myself. If I cannot forgive myself now, may I find that ability in the future. I forgive myself.
- Spend a few more moments with your breath, taking deeper inhales. Fill yourself with forgiveness, love, and a sense of release. Let go of anything that no longer serves you. Take a couple more cleansing breaths, feeling the flow of forgiveness and simply letting go.
- I hope you feel a bit lighter after this meditation. Gradually transition out of this practice at your own pace. This exercise serves as a reminder that you don’t have to carry the burdens that obstruct your true brilliance and the love within you. Thank you for participating in this meditation and for being a beacon of light in the world. Have a wonderful day.