A Meditation for Forgiveness
Our egos aren’t all that into forgiveness. They like to be right, especially when we feel we’ve been wronged. We grip tight, put our personal truths on a pedestal, and cling to our visions of what’s “fair.”
Meditation asks us to look at all of this ugliness in the face and then… let it go.
It’s your call. Are you ready to ease up and start forgiving the totally normal humans around you? We hope so, not only for their sakes, but because we know you’ll feel better. Also, we love you.
Here’s a meditation to help ignite this incredibly challenging process of letting go and embracing forgiveness. Perhaps have a designated sister read the following at your Elul Well Circle.
Shake out your body for a moment, then get still and find a comfortable spot. Allow your eyes to close and find your breath.
(Pause for a good bit to let people breathe)
See if you can relax even more. Bring your mind just to this moment, this breath.
(Pause)
Turn your awareness to somebody who has hurt you this year. Notice your body as you recall this experience and this person. Are you tightening up somewhere? Where? Maybe your stomach, shoulders, forehead, or heart center. Whatever you notice is okay. This feeling is good. Be with it.
(Pause)
See if you can send some breath to the area in your body where you feel this difficult sensation.
Inhale openness, exhale softening. Inhale freedom, exhale release.
(Repeat these instructions 3x, then pause).
Keep your breath long and deep. Say silently to the person who hurt you, “I forgive you, I forgive you for the pain you caused me.” Repeat this phrase and with every exhale see if you can soften, relax, and let go even more.
(Pause)
Now it’s time to take it a step further. Try beaming love and kindness to this person who hurt you. Imagine your heart is sending a text message to this person’s heart, a message from the depths of your soul, human to human. The message says
“May you be peaceful. May you be healthy. May you be happy.”
(Repeat this phrase 2x. Pause.)
Keep going. Invite yourself to send any kind of loving-kindness you can imagine towards this person. Now, allow this person to fade from your mind. Return to your breath.
(Pause)
Imagine yourself in your mind’s eye. Imagine you’re doing something you love. Imagine yourself surrounded by people who love you as you do it. Allow yourself to really break open from your soul.
(Pause)
We’re going to say these next words aloud. When we do, really mean it. Repeat after me:
“May I be peaceful, may I be healthy, may I be happy.”
(Prompt the group to repeat these phrases together 3x, then pause).
Keep going silently. Send yourself any love and compassion you want. Remember, you deserve it. You deserve love and release. You’re doing the hard work of waking up. You are worthy. Find your breath.
(Pause. When you feel the group is ready, say the following:)
Slowly deepen your breathing. Allow your eyes to open.
(Make sure to meet your people with a smile!)