Listen Here:

In this episode, I discuss:

• Forgiveness sets us free.
• A short meditation to help your healing process!

Additional Resources:

COURSE: Healing Rampage

This 12-minute meditation infused with bioenergetic frequencies helps to transform your mindset and upgrade your healing.

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MEDITATION: Collapsing Timelines

This 20-minute guided experience helps to catapult you forward by healing the past, releasing old energy that was keeping you stuck AF, and finally letting go of limiting beliefs.

Episode Transcript:

Sarah: Welcome to the Healing Uncensored podcast. My name is Sarah Small, and I’m a health and mindset coach for women with autoimmune disease, just like you. I absolutely love helping you tap into your self-healing power, uncover the energetic side of healing, and release limiting beliefs around your body and your life. Think of this podcast as everything you wouldn’t hear at your doctor’s office. It’s a place for empowered souls to move beyond food and heal themselves on a soul level. I hope you enjoy today’s episode. Now let’s begin.

Welcome to this meditation for forgiveness. Find a comfortable seat, close your eyes, and just start to turn inward, letting go of anything that’s in your surroundings, the environment, the room, or nature that surrounds you. Just let some of that drift away. Coming into your body. Start to feel your fingers. Feel your toes. Feel the breath as it rises and falls in your chest. Start to feel your muscles, your bones, your skin, this physical vessel that you reside in. And today we’ll work on deep forgiveness – forgiveness of others, forgiveness of yourself, forgiveness for those who have hurt or harmed you. So take a few deep breaths to begin. Inhale through your nose. Sigh out. Two more. Breathe in. Sigh out. Last one.

And what these breaths, feel how your body begins to relax a little deeper, letting go of some of the tension in the mind, the body, the soul, and with your eyes closed, just let this breath become natural. Let it be fluid, rhythmic, and easy for you for this meditation, letting the body relax. Just start to bring awareness to your heart. If you’d like, you can also place your left hand or both hands over your heart to tune deeper into this connection of your heart center.

As you bring awareness into your heart, I want you to visualize what your heart looks like. I want you to feel it beat inside your chest. And then I want you to tune in to scan the heaviness of this heart. How heavy does your heart feel today? And as you begin to deepen this visualization of your heart, imagine some type of wall or barrier around your heart. This will look different for each of us. What does the wall or barrier look like? Maybe it’s a stack of bricks surrounding your heart, or just a light envelope.

Whatever surrounding your heart, I want you to start to visualize this barrier, this protection that you’ve created, no matter how big or small, heavy or light, tangible or imaginary. Visualize this barrier that you’ve created around your heart, and just start to see how not only how does it look, but how does it feel? How does that weightedness, that barrier around your heart feel? And then I want you to consider some of these emotions that are locked inside the heart because of this feeling of unforgiveness, because you have not forgiven either yourself or not forgiven others for what they’ve done to you.

And as you start to breathe deeper into your chest, into your heart, which emotions, which events of your life surface? Which memories, experiences do you think of first? All of this pain that is locked into your heart, surrounded by this barrier today, I’d like to help you start to break down some of that barrier, that wall, whatever yours looks like in order to free some of your heart and allow that energetic vibration, that energetic charge of your heart, to be able to extend out of your body, into the world, letting you feel more free and able to be able to share this love, this connection, this joy, this happiness, with those around you, without having to keep this wall up all the time.

So, let’s start to break down a little bit of that wall, asking for and extending forgiveness to both ourselves and others. So first we’ll begin to forgive others.

Repeat after me in your mind or out loud – there are many ways that I may have hurt others. Maybe I’ve betrayed or abandoned them, caused them suffering or pain knowingly or unknowingly out of my own emotions’ needs my own pain, fear, confusion, or misinterpretation, and after repeating those words, what events in your life, which relationships, which pains, which regrets or hurts start to surface? Consider each of these that may still be heavy in your heart, locked behind that wall, that barrier, and then if it’s a person in your life, I’d like you to bring them forward. If it’s multiple people, you can bring all of them forward at once. Or if it’s just an event, you can visualize that event in your life. And I want you to repeat in your mind or out loud – I ask for your forgiveness. I ask for your forgiveness – and see each of them bring their hands to heart center and give you a little bow forward, acknowledging their forgiveness as well.

And let’s begin to forgive ourselves. Repeat after me or in your mind – there are many ways, many times, many circumstances where I have hurt or harmed myself. I have betrayed myself, abandoned myself, been untrue to myself many times through either my thoughts, my actions, my words, knowingly or unknowingly. And let any of these times where you have hurt, harmed, been critical of yourself, allow them to surface, picture them. Remember them, feel how they felt in your body and feel inside that wall inside your heart, which ones still exists. What still feels heavy, harmful, or hurtful inside of your body?

As you start to deepen these images, the specificity of the things that you have said, the words that you have used, the way you may have looked at yourself in the mirror, bring those forward, bundle them up. And to all of these times, you’ve been too hard on yourself, you’ve been your own inner critic, I’d like you to forgive each of them, repeat to yourself – for the ways that I have hurt myself through action or inaction out of fear, pain, and confusion, I now extend full and heartfelt forgiveness. I forgive myself – and then let all of those things dissolve.

Last, let’s forgive those who have hurt or harmed you. Repeat out loud or in your mind – there are many ways that I have been harmed by others. Whether that was through abuse, abandonment, physical or emotional pain, whether knowingly or unknowingly, through thoughts, words, or actions – and let some of these situations, circumstances, and people surface. Start to feel some of that pain that you’ve carried from the past, the burden on your heart, the weightedness inside that wall, and ask yourself, are you ready? Are you ready to extend forgiveness to any of these circumstances?

As the image of them gets more clear in your mind, bring them forward. Either the people bring them in front of you or those circumstances, imagine them in your mind, and say to yourself, I remember. I feel the way I felt when this happened. When others may have hurt, harmed, offended, or wounded me out of their own fear, pain, confusion, or anger. But I have carried this pain in my heart for too long. And to the extent that I am ready, I offer them forgiveness. For those who have caused me pain forgiveness, I forgive you. And then let all of those images, those visuals start to dissolve and disappear out of your mind. Bring your attention back onto your heart protected by this barrier, this wall. However, you saw it in your own mind’s eye.

As you bring that attention back into your heart, through this forgiveness, is there any shift in what that wall feels like now? Maybe not right away. Maybe you can create it right here, taking a brick off, loosening an edge, lowering the height of the wall, softening the material that surrounds your heart, whatever it is. Can you just start to loosen some of that barrier?

Instead of this barrier, all we need is strong, energetic boundaries. The barrier creates a block between us and the world. The boundary allows us to feel safe, protected and firm in our own beliefs and values without having to hide or not live fully. And as you just start to carefully remove some of the barriers, some of the walls that surrounds the heart and replaces it with a strong, energetic boundary, see your heart a little more free, beating. With each beat, becoming stronger, more sturdy, steady, and grounded in who you are and let this charge, this feeling, this energy in your heart, carry with you throughout today and all of your days ahead. Namaste.

Thank you so much for listening. If you loved this meditation, take a screenshot of this on your phone, post it on Instagram, tag @theuncensoredempath, and I’d love to see all of the people that are sharing in this meditation and this energy of healing and wisdom together. Thanks again. See you next time.

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