104b – Forgiving Others – Forgiveness Meditation – Guided Meditation Only
Mindfulness Online Training
This page contains the guided meditation only – free from the intro. For the full podcast please visit this page.
Do you know the practice of forgiveness (forgiving others and ourselves) has a huge impact on our ability to stay mindful? Most of us will relate to finding ourselves lost in thought and feeling unpleasant due to resentment or hatred towards ourselves or other people. And we may be able to recall times when we’ve forgiven somebody or ourselves, and experienced a sense of peace and increased awareness.
This podcast contains a 5-minute guided forgiveness meditation for forgiving others and regaining your inner peace. Access podcast 97 “Forgive Yourself” for a meditation on self-forgiveness. Or podcast 102 “Forgive & Be Mindful” if you’d like to understand more about the process of forgiveness, how it interacts with mindfulness and how we can be more forgiving.
Forgiving Others – Forgiveness Meditation Transcript
Settle into a meditation posture and gently close your eyes
Bring awareness to your breath for a while and notice how your abdomen is rising and falling
Relax and always be kind to yourself
Now bring to mind action that somebody taken that caused you harm
Recall what you seen and heard at the time, what was communicated, or what action was taken
And notice how you feel
Establish a connection with spirit – sense the peace and stillness that lies behind your thoughts and feelings
Know the presence that you came from and that you’re a part of
And connect with your higher self, connect with your true essence
Now use the energy from connection to forgive the other person
There’s no need to force this, simply relax, allow the energy to pass and the forgiveness to take place
Allow yourself to be cleansed and free from tension and stress associated with the incident
Although you’ll still be able to recall memories in the future, you can be at peace, knowing that you’ve forgiven the other person
Take a few moments to consider whether any action is required on your behalf to extend forgiveness to the other person. It may be that you’d like to talk or write to them to let them know you’ve forgiven them. It may be that you reconcile your issues and rebuild the relationship. Or maybe, as is sometimes the case, it’s actually skilful and wise not to take any action
Letting any thoughts or feelings now pass, return to your breath
Invite your breath to settle and notice how your abdomen is rising and falling
With a new sense of peace and kindness, gently open your eyes
You can repeat this forgiveness meditation a number of times if required. And use it any time you need to forgive people in the future. I’ve made other audio recordings available for you including an explanation of forgiveness and a meditation you can use to forgive yourself and regain your freedom.
May you forgive others, may you forgive yourself, may you be well, may you be happy, may you be at peace
If you’re a teacher, you’re welcome to use this meditation transcript or audio in your own classes or publications providing you mention the author Darren Cockburn and this web site mindfulnessonlinetraining.org.
Copyright © 2019 Darren Cockburn. All Rights Reserved