Guided Meditation for Self-Forgiveness
Orlando Therapist Providing a Guided Mediation for Self-Forgiveness
If you’ve realized it’s time to take steps toward self-forgiveness… I am happy you are here.
I have prepared this guided meditation to give you a space to unpack the behavior that you are having difficulty forgiving yourself for, validate the need that was being met through the behavior, and then let it go.
When you’re ready, get started below by listening to the guided visualization or by reading the script.
Guided Visualization for Self-Forgiveness
Background music credit: www.bensound.com
Guided Meditation Script for Self-forgiveness
Hi and welcome to this guided visualization of self-forgiveness. This practice is helpful in letting go of toxic guilt and negative self-talk around mistakes you’ve made in the past or from patterns of unhealthy behaviors.
Mistakes are a wonderful opportunity to learn valuable life lessons, so you will first want to spend time exploring how you want to learn and grow from the previous transgression before you do this self-forgiveness practice.
Let’s get ready to begin.
Make sure you in are in a quiet place where you are comfortable and won’t be disturbed for the duration of this practice.
You can do this practice lying down or seated in a comfortable position.
Let’s start with a few settling breaths. Begin by noticing your breath, not doing anything to change it yet, just becoming aware of the natural inhale and exhale of your breath as it moves through the body.
Now, let’s extend the breath. Inhale, fill up your belly as if your diaphragm is a balloon. When it’s full, take in one more little sip of air. And now exhale a nice long breath and let it all go. Do two more nice long inhales and exhales.
Next, scan your body for tension. We will start from your head and move down your body. Notice if there are any tense muscles in your head and face. Common places are in the forehead, between the eyes, and the jaw. See if you can intentionally relax all the muscles in your head and face.
Next move to your neck, shoulders, and arms. Intentionally let go in all the muscles of your neck, shoulders and arms.
Next move to your torso. Scan your back, chest, and stomach for clenching and tightening. If you notice it, let go.
Next scan your glutes, legs, and feet for tension. Now, let it go in those muscles.
Become aware your body is being supported by the surface you are either sitting or lying on. Allow all of your muscles to give way to the support that is beneath you.
Now, I want you to imagine a giant cedar chest. It has a lid that opens and closes. I’d like you to put all the events that happened before you sat down for this meditation in that giant cedar chest. All the hustle and bustle, all the places you’ve been, and all the conversations you’ve had. I want you to imagine putting it all in the cedar the chest. Don’t worry, you can take it all back out after this practice. However, you might choose not to.
I also want you to put all the plans you have after this practice in the container too. All the ideas, thoughts, and anticipations about what is to come, put that in the cedar chest. It will be there when you are done.
Take a moment and visualize you, but the most loving version of yourself. Some call this your Highest Self, your wise self, your most adult self. The name is unimportant, as long as you can access compassion. To help you access the version of you sometimes it is helpful to get in touch with yourself as a loving parent to a child or an animal.
Next, take a moment to visualize yourself as your younger self, at the age you were when you engaged in the behavior that you are now ready to forgive. Even if it was only last month, it was a younger version of who you are today.
I want you to see your younger self from the eyes of your most loving self. Take a moment to look at your younger self with love and compassion. You may even place your hand or both hands over your chest while you do this part of the practice.
Take a moment to put words to the behavior or choices you are forgiving yourself for. Whether it is a pattern of not holding to your boundaries, a recent relapse back into addiction, or yelling at your kids, identify the behavior or choices you are ready to let go of.
Say to your younger self, “I know you are ready to let go of the past. I am ready for that too.”
You can either intuit as an attuned parent would do or ask your younger self this question, “What need were you trying to have met by engaging in the behavior? Were you trying to feel safe, loved, connection, acceptance, closeness, important or perhaps peace?
Take a moment here to really see the behavior as an attempt to get a basic human need met.
Validate the need by saying, “It is perfectly acceptable to want to feel that.”
Take a moment to feel into what is like to validate the need. Often, there is a sense of relief. a letting go of guilt or shame.
Allow your body and emotions to feel the relief of validating the need.
Again, see your younger self from the eyes of your most loving self.
Now say, “It’s time to let go of the behavior because it isn’t working. It is actually making things worse. Are you ready to let it go?”
Make sure you get a yes before you continue.
On your next exhale, Imagine the younger you exhales the behavior into a red balloon. Take a few moments here, focusing on exhaling the behavior into the balloon.
When you feel that you’ve exhaled all parts of the behavior that don’t serve you any longer, see the younger you letting go of the balloon. See the balloon floating up into the sky, getting smaller and smaller until you can’t see it any longer.
Looking through the eyes of the most loving adult to the younger you, say, “You are always doing the best you can with the information you have. You have grown from this and now you have more choices for how you can get your needs met. I love you and forgive you.”
Now visualize the most loving you extending your arms out inviting the younger you into a warm and caring embrace.
You may want to cross your arms over your torso to have the felt sense experience of the warm embrace.
Feel into the experience of being the giver of this hug.
Feel into the experience of being the receiver of this hug.
Take a few more breaths here.
Thank you for joining me on this journey of self-forgiveness.
Namaste.
Interested in Therapy Orlando?
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Unsure About Therapy Orlando?
Mindful Living Counseling comprises a group of therapists who are exceptionally trained and enthusiastic about assisting you in obtaining the skills you require to overcome any obstacles that life has thrown your way. If you're not prepared yet and simply want some information, that's perfectly fine. We've created some excellent resources for you to peruse.
Additional Therapy Orlando Resources
5 Ways to Become More Gentle With Yourself
How to Forgive Yourself: 5 Simple Steps
5 Signs You’re Healing from Trauma
Mindfulness and Meditation Apps
If you liked this meditation and would like more free meditations, or to download it to your phone, click here.
Other Therapy Services Offered at Mindful Living Counseling Orlando
Mindful Living Counseling provides various therapy services to cater to diverse needs. Our therapy services include EMDR Therapy, Trauma Therapy, Teen Therapy, and Toxic Relationship Therapy. We also offer Guided Meditations to our clients. If you have any questions, please feel free to reach out to us!
