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Gather your thoughts.

And now, imagine

releasing them.

into a woven basket

with a lid that closes–

a lid that you can open

whenever you like

after meditation.

PAUSE

Now, take a deep breath.

And another.

And, allow yourself to relax.

PAUSE

Now, draw in another deep breath,

and as you do,

Give yourself permission

To visualize a situation

Where someone hurt you.

See if you can keep your emotional distance

from the situation.

Just observe it.

PAUSE

Breathe deep now, 

And imagine your heart sending waves

Of forgiveness,

Waves of grace,

Onto this person, 

Onto this situation. 

PAUSE

Let it heal,

Let it lighten,

Let it dissolve. 

LONG PAUSE

Now come back into yourself,

And invite yourself to imagine

A moment when you made a mistake, 

Or didn’t feel great about yourself for some reason. 

PAUSE

Imagine waves of forgiveness and grace,

Flowing from your heart,

And pouring over you,

Like a gentle waterfall.

Taking away any pain,

All the shame,

All the blame. 

PAUSE

Feel yourself heal,

Feel yourself cleanse,

Feel yourself free. 

LONG PAUSE

Now come back to center,

One with the rhythmic beating of your heart.

Bring your hand to feel it,

As you bow your head,

And honor your heart’s ability to forgive and love. 

PAUSE

Now, breathe.

and let the memory go.

Keep breathing.

PAUSE

And now breathe,

And shift to imagining

a situation that 

you’re concerned about.

A situation with 

who might

become angry or frustrated

when you see them.

Allow yourself to visualize

this person from a distance

and to avoid judging

yourself or them.

PAUSE

Now, breathe deeply again,

this time visualizing

the aura of your heart

reaching out to them,

touching them,

wrapping them in pink 

with love and light.

Hold them in this space.

PAUSE

Now, take a minute

and notice that,

as your love and light

envelopes them,

their face softens,

their emotions shift,

and they are 

more open and receptive to you.

And when the situation

you were concerned about

is presented to them,

they respond

with kindness, 

compassion, 

and understanding.

PAUSE

Now, breathe.

Remember,

forgiving is not forgetting,

and you have the power to choose

how or whether you continue 

the relationship.

Forgiveness is for you.

Because you deserve

Happiness, Peace, and Love.

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