A Forgiveness Meditation

Today I’d like to share with you a forgiveness meditation I used to do. A couple years ago, I created a habit of sitting cross-legged on the floor each morning, after drinking a glass of water and getting some fresh air, to go through this process and forgive all of the past parts of myself that needed forgiving — often times, I found myself surprised by the aspects of self that would emerge. And by the people and situations, present and past, that would bubble up to the surface, to be seen, recognized, healed — and forgiven.

I sat cross-legged because there is something about sitting on the floor or the ground in this way that feels grounding to me. I’ve recently returned back to this way of connecting with myself in the morning and I absolutely love it.

There is something about the feeling of where your body connects with the floor that is stabilizing, grounding, and connecting. A beautiful way to start your day.

I created this practice as a unique combination of practices from other spiritual teachers, as well as based on my training in a program for rewiring the nervous system and healing trauma.

That is why, for this meditation, I recommend keeping your eyes open. You can close them slightly when you get to the part about forgiveness, but to begin just sit cross-legged in a comfortable space. And begin to notice your breath.

Now put your hand over your heart. And feel your breath slow, and your chest expand — open. Breathing in more and more oxygen and energy into this sacred heart center.

Begin to slowly and gently look around the room in front of you, whatever you can comfortably see, and allow your eyes, our gaze to linger on each object, or pattern in the floor, etc. for a few moments before you move on. Doing this gently, scanning around you with you eyes. While also feeling your body and noticing your breath.

Connecting to both simultaneously.

The outside world. Taking in the details, the orientation, the location of where you are.

And within. Your body, your breath. Your brilliant soul shining through.

All uniting, all merging and living in harmony. A gentle and subtle awareness of both.

Begin breathing in and whispering “I love you,” to yourself, either in your mind silently, or aloud.

Then, “I forgive you.”

“I love you.”

“I forgive you.”

“I forgive you for all past regrets.”

“I forgive you for all the things you’ve gotten wrong.”

“I forgive you.”

“I am here with you.”

“And I love you.”

Continue on with whatever phrases come to mind. There might be specific phrases where you include your own details of forgiveness, such as “I forgive you for…” Or you might feel inclined to say, “I love the way you…” And you might find yourself saying the things you love or admire or appreciate about yourself. Even saying “Thank you for…” Or just plain, “Thank you.”

Allow your mind to really wander, and your heart to really explore, whatever words come to you — whatever words are asking to be said.

Say them with kindness, gentleness, and love.

And if you get stuck, or words are not coming to you…

Try asking, what words does my heart need to hear right now?

And still, if nothing comes to you, you can simply return to…

“I love you.” “I forgive you.”

“I love you.” “I forgive you.”

Let the rhythm of your words and your breath wash over you with ease, with grace, and with forgiveness.

Now, when you get to an opening, a space where you begin to feel open and clear inside, ask…

“Who needs to be held in the light of forgiveness today?”

“What aspect of myself needs to be held in the light of forgiveness today?”

You can ask one, or both of these questions — or any variation you like.

Hold the question in your mind, focusing on your heart center, and see what begins to arise.

If nothing does, simply imagine a golden loving light surrounding you, of whatever color comes to you, or comes to mind to imagine.

If an aspect of self or another person in your life, or a situation or past even comes to mind —

Visualize it being bathed, and held in a soft and golden healing light.

Or again, whatever color comes to you, maybe a purple, an emerald green, a light and gentle, healing and restorative blue…whatever comes to mind, go with it.

Allow your intuition go guide you and your higher self, your heart to guide the way.

You may even begin to have ideas of visualizations that might help, of that aspects of yourself are seeking.

For example, a small child-like part of your self, might want to be held in your arms. And you could imagine that sweet, innocent beautiful part of yourself being rocked gently in your arms.

Notice the way your body begins to feel as you do this exercise. What feelings do the visualization evoke?

Allow it to fill your consciousness, your heart, and your mind.

Allow yourself to be lifted up in the light and freedom and love —

And know that everything is forgiven.

You are healed and held in love, and you are forgiven in every way.

Continue with the mantra, “I forgive you,” if you like.

Or, “I love you.” Or, “thank you.”

“Thank you for showing me where healing light needs to go.”

“Thank you for showing me where and how you need to be loved. Thank you for teaching me. Thank you for helping me grow.”

And as you finish saying the remaining words that come to you to speak, begin to look around the room once more. Returning to the feel of your hand placed over your heart. The sound and feel of your breath. The things around you in the room, or the space where you are seated. The place where your body makes contact with the floor.

Noticing all these things, and scanning once more, aware of the inside — your breath, your body, your own emotions and feeling sensations. As well as the outside — the details and objects you notice in the room around you.

Allowing yourself come back to a place of grounded center to return to and go about your day.

This meditation is best performed in the morning, even while you’re still a little bit groggy and connected to your higher self — in a more relaxed state from your sleep the night before to help the situations, people, aspects of self to surface, and the healing phrases to arise.

But, of course, this can be done anytime during the day — especially if you find yourself in a moment of being especially hard on or critical of yourself. Stop, take a breath, put your hand on your heart, and even if you simply breath in and out, and say the words “I love you,” surely this is enough to help bring you back to center, to a state of calm and of peace, a place of knowing that you are loved.

And that you are forgiven.


I hope this helps you! And I’d love to hear all about your positive experience in the comments below. 🙂

Much love to you, now and always,


P.S. If you’d enjoy an audio version of this meditation, please email me and let me know!

Forgiveness Meditation

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