Mental Health

Forgiving oneself can be more difficult than forgiving others. However, remember that forgiveness is a conscious decision that one must make each day. It isn’t something you simply achieve in a single moment—it requires practice and effort, as well as the willingness to let go.

To practice forgiveness, then, is a way to gradually release yourself from grief and cultivate self-love. Below is a self forgiveness meditation script that you may find helpful.

Begin seated or lying down. You may sit down comfortably on a chair or cushion. You may also lie down on your back on your bed or yoga mat. Scan the body from the tips of your toes all the way to the crown of your head. Feel the rhythm and cadence of your breath. Then when you are ready to begin your meditation, begin to observe your emotions.

Notice any emotions and emotional barriers are rooted within you, from having carried grief, pain, and all the other hurts that come with struggling with self forgiveness.

Observe the physical sensations that come with these emotions. Do you feel heavy and weighed down? Is there a knot in your chest? There is no need to judge or resist these emotions and sensations. Simply observe them, and allow them to flow through you.

As you continue to be aware of and pay attention to your emotions, make the intention to let everything go—from the sorrowful experiences that you’ve had in the past, to the pain that you carry with you now. Let your body be soft and your breath be gentle, as you tell yourself: I forgive myself for all the ways I have hurt myself and others. I invite forgiveness into my heart. I forgive myself.

Continue to repeat this phrase to yourself, for as long as you desire. Most importantly, be patient. If you still feel angry or hurt even when the meditation is over, tell yourself that forgiveness is a process as much as meditation is a practice.

When you feel that your meditation is over, come back into your body and breath. Wiggle the fingers and the toes, and allow gentle movement to ground you back to the present moment. Open the eyes, and be grateful for the time and space that you’ve given yourself.

Whatever the mind can visualize and believe, the self can achieve. This meditation on manifesting abundance will help you awaken to the blessings that already exist in your life, and will help you attract more positive energy and abundance in your life.

Meditation on Manifesting Abundance

Begin in a comfortable seated position. As you gaze softly towards a spot in front of you, take a few deep breaths. Notice the sounds you can hear, as well as the sensations you can feel. You may also scan the body from the tips of your toes to the crown of your head. When you are ready to begin your meditation, close your eyes.

Start your meditation by acknowledging the abundance around you and in your life. Think about everybody and everything that enriches your life—from your friends and your family, to your career and financial blessings. You may focus on one, or list them down in your head as though you were ticking off items on a list. As you remember and recognize the abundance that already exists in your life, allow yourself to feel grateful. Let these feelings of warmth, openness, and gratitude flow through you.

As you continue to cultivate those feelings of gratitude, start to think about something that you really want at the present moment. This could be a new relationship (or developing a current one), a step forward in your career, a material object that you’d like to own, or even a personal dream that you’d like to achieve.

Be very specific, detailing it and visualizing it in your head as though it were already yours. Imagine all situations, circumstances, and possibilities have moved in your favor and have allowed this desire to become real and already yours. Imagine it as though it has already happened. Allow feelings of happiness, gratitude, success, peace, and love flow through you.

When you are ready to complete your meditation, let go of the image. Scan your body once more and take a few deep breaths. Open your eyes, and carry these positive feelings and abundance with you throughout your day.