Use this healing meditation to begin forgiving yourself and others, and to let go of blame and resentment. In this practice, you’ll learn how to allow forgiveness into your life and connect to your inner wisdom.
“I’ll never forgive you for this”.
I’ve said those words more times than I can count. And truly meant them.
See, I’m a champion of grudge-holding. I’ll remember stuff people said or did to me decades ago, and I can whip accusational memories out of storage at a moment’s notice.
But the problem with grudges, blame and resentment is that holding on to them harms us more than anybody else.
Think about it – if someone does something crappy like cuts you off in traffic, do you think they’re sittin’ around feeling bad about it? Unlikely. They’re probably too busy thinking about whatever they’re rushing to get to, whilst you stew in anger.
Therefore, it’s totally in our best interest to learn how to forgive.
Forgiveness is the ultimate healing elixir
I’ve personally found my forgiveness practice to be a huge game-changer.
Every day, I practice this short forgiveness meditation. I try to forgive anything and everything; my past self, my current self; other people, the world, you name it. Shifting from blame and resentment to forgiveness helps me to process my deepest emotions, which helps me to move on.
Of course, forgiveness is hard. It’s even harder when you’ve been betrayed, or when your trust has been broken, and it’s left you feeling like you’ve shattered into tiny pieces.
But for the sake of our own well-being, it’s vital that we learn how to process our emotions and feelings in a healthy way – not for the benefit of the other person, but for ourselves.
Forgive: 10 minute healing meditation practice
If you haven’t meditated before, check out The Ultimate Guide To Meditation For Beginners to get started.
In this practice, we’ll be cultivating forgiveness towards ourselves and others, as well as asking for forgiveness for the actions we’ve taken.
This meditation is perfect to practice whenever you find yourself ruminating about past grudges, blame and resentment, or when you feel ready to let go of something painful you’ve been holding on to.
You could also try shifting your focus each time you practice, by working on forgiving different people or forgiving yourself at different times in your life. Allow yourself to be intuitively guided into what your inner wisdom know needs healing in each practice.
Here’s how to do it
Download your free guided version of this meditation from my resource library.
1.Settle into a comfortable position, either sitting or laying down. Set a timer for 10 minutes (or however long you’d like to practice for), and close your eyes.
2. Move your attention inwards, and check in with yourself. Notice what your mood is like, how active your mind is, and how your body feels right now.
3. Start by bringing to mind a time when you’ve hurt another. Notice what feelings arise, and reflect on what may have been felt by the other person. Ask for forgiveness by repeating, “I see and feel the pain I’ve caused you, and I ask for your forgiveness now”.
4. Notice if you’re holding against yourself in any way. Are you pushing your own being out of your heart? Are you holding on to blame from a past situation? Offer yourself forgiveness by placing a hand on your heart and repeating, “forgiven, forgiven”.
5. Bring to mind a time when someone has hurt you. What is it about their actions that’s caused you to feel the way you do? What story are you telling yourself about what happened? Extend the hand of forgiveness by repeating, “I see and feel the pain you’ve caused me, and it’s my intention to forgive you now”. Allow yourself to sit with this intention, until you close your practice.
Repeat this healing meditation whenever you’d like to let go of any grudges, blame or resentment you’re holding towards yourself or others.