Harinina: A Guided Meditation on Forgiveness

?When you forgive, you in no way change the past. But you sure do change the future.?

These wise words by Bernard Meltzer present the power of forgiveness in a nutshell. To put it simply, guided meditation forgiveness has the power to gently heal you. The hurt, anger and disappointment caused by someone that you cared about can haunt you forever. Or you may be unwilling to forgive yourself for something that you did or said.

It is easy to cling on to these heavy feelings that have the power to overshadow happiness and contentment. But it doesn?t have to be this way! Guided meditation forgiveness is a gradual process that helps you accept the past, and gives you the strength to move on.

Forgiveness and acceptance of the past requires time. You may not be ready to forgive yourself or those who have let you down after the first guided meditation session. However, you will find yourself opening up to the idea of thinking about what happened and why it upset you so much.

There?s no need to push yourself into the process of guided meditation forgiveness. Do it when you feel ready. Allow yourself to open up to the idea of change. Free yourself from the thoughts and emotions that are holding you captive. The following guided meditation guidelines will steer you towards the path of inner peace and contentment.

Find A Peaceful Place

Sit or lie down comfortably in a place where you will not be disturbed. Choose a time when you can focus completely on guided meditation. If you have limited time on your hands, you will be tempted to keep track of the number of minutes that have passed and how much time you have left to spare. Do not give in to this temptation! Guided meditation requires time, dedication and an uncluttered mind. Keep all these factors in mind while choosing the right location and be prepared to make the commitment required.

Free Your Heart And Mind

Now that you are comfortably seated, let?s move on to the next step in the guided meditation process. Gently close your eyes, and focus on your breathing. Take a deep breath and relish the sensation of oxygen filling your lungs. Notice the gradual calmness taking over your mind and body. Focus on your breathing until all the tension and stress ebbs away from your system. Count down from ten to one, until you reach a state of complete serenity and relaxation.

Imagine yourself in a beautiful garden, a lush forest, or on a quiet beach. Pick the location that appeals to you the most and imagine yourself interacting with your surroundings. Feel the warmth of the sun, the coolness of the gentle breeze, and lose yourself in the beauty of the natural scenery.

When you are comfortably settled in this new place, think of the people who hurt you. You are safe in this peaceful place. They cannot harm you in anyway. As you visualize these people, tell them how and why their actions angered you. Explain why you felt betrayed and disappointed. Now is the time to tell them exactly what you have been feeling all this time. Notice how strong and rejuvenated you feel as you express your emotions.

Take your time. There?s no need to rush.

After you have expressed your feelings, look at them and say, ?I forgive you. I have released all the anger, pain and resentment from my mind and body. I forgive you.?

Bask in the warmth of inner peace as you utter these liberating words. You feel free, light and in control. Watch them walk away and fade into the distance, away from your sanctuary. Focus on your deep breathing. Think about all that you have been blessed with in your life. Gradually ease yourself into the next step of guided meditation.

Create an image of yourself. Explain why you have been unwilling to forgive yourself for what happened in the past. Express everything that you have been feeling and holding onto for so long. Gently open up to the possibility of forgiveness and say to yourself, ?I forgive you for all the words and actions that may have caused pain to anyone. I forgive you.?

Rest quietly and focus on the tranquility of the moment. Turn your attention once again to your breathing.

Slowly count from one to ten as you gradually leave the peaceful location behind. Keep breathing as you become aware of your actual surroundings once again.

Gently open your eyes and smile. Hold on to this feeling of love and peace, and get ready to face the world with renewed vigor and energy!

Source: http://www.fitnessrepublic.com/motivation/a-guided-meditation-on-forgiveness.html

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