Forgiving and Letting Go

Getting Ready

Duration	20 minutes
Materials	Chair With or Without Headphones (preferred with headphones) Safe and peaceful space
Treatment Modality	Individual and Group
Frequency	We recommend practicing this activity at least 1 time per week.
Other helpful topics to use this activity for	Building Healthy Communication Skills Developing a Positive Attitude Evaluating Messages Overcoming Fear Social Media and Your Health Stress and Anxiety Release Calming and Destressing

The What

Forgiving and Letting Go is a guided quantum mindfulness activity that helps you forgive yourself and others in order to free yourself from pain, anger, resentment, and suffering. This guided meditation allows you to let go of your old stories and start a new journey that leads to happiness, joy, and love. This activity also helps develop a positive attitude, raise self-confidence, and become more compassionate as well as empathetic. The importance of self-care cannot be underestimated. Increasing research suggests self-nourishing practices can prevent or reduce the duration of colds and the flu, improve recovery from cancer treatments, promote focus and attention, and most importantly, promote healthy self-esteem. To get started with self-care, the mind-body connection needs to be strengthened. The stronger the mind-body connection is, the more responsive and effective self-care practices will be. Therefore, mindfulness practices greatly help self-care become a habit while aligning the energies of the body.

The How

When you first begin this quantum-based mindfulness process, you may feel your mind wandering, certain parts of your body experiencing, thoughts distracting you, twitching, etc. These are all completely normal and natural reactions in the beginning. When you find yourself feeling uncomfortable or distracted in any way, bring your attention to your breathing. With enough practice, you’ll become an expert at this! Until then, just do what you can and keep returning your attention to your breath. Also, when breathing, remember that with each inhalation, fill your lungs to capacity, expanding your belly and diaphragm to take in as much air as possible. Then slowly exhale, gently contracting the muscles in your abdomen to remove every last bit of

Location: Choose a space with a minimum of distractions. If possible, make the area dim. If using this meditation process at home, choose a private place in the house where you could return to practicing this meditation all the time. There’s no problem with background noises or music in your location, just as long as you hear it more so as background noise rather than active noise that you find distracting. As you continue to develop your practice, your ability to tune out background sounds will likely improve. One day noises that you find distracting may even become

Position: Sit upright/straight on your chair with your feet touching the ground uncrossed or limbs crossed (Indian style) on the floor. You can grab your headphones if you have them. If not, play this meditation on your electronic device so that you can get the best sound system.

Let's Begin

Gentle reminder: This is a guided mindfulness activity using audio and video. You do not need to print or read the following instructions. The steps to this activity are provided to you in written form, only should you wish to read through them voluntarily. In other words, reading the following activity instructions and steps are optional. They are written in ‘casual’ and ‘conversation’ language in which it was recorded.

Thank you for choosing Forgiving and letting go quantum mindfulness and for making an effort to forgive yourself and someone who has caused you pain. Forgiveness is about freeing yourself from the pain of the past and recognizing that the resentment you are holding onto is only harming you. Forgiveness is choosing to stop feeling angry, resentful, depressed, and stressed. More importantly, you are achieving peace of mind, love, and compassion by forgiving. Even if you don’t mean to forgive and find it difficult to do so, this meditation will still help you release a significant amount of negative energies, and over time with persistent practice, you’ll achieve whole state of peace.

When you are ready, take a seat in a safe, peaceful, comfortable, and quiet place.

Tap the top of your head three times with your right hand: you are acknowledging and activating your mind/brain energy.
Tap the center of your chest with your left hand: you are acknowledging/activating your heart energy.
Press the center palms of your hands: you are acknowledging/activating the energy of your ‘giving- and receiving’ hands.
Place your hands on your lap with palms facing up. Keep your legs uncrossed.
Close your eyes.
Keep your tongue on the roof, the soft pallet of your mouth.
Take 3 deep breaths: Slowly inhale through your nose expanding your belly, exhale all the air out slowly through your mouth. (count them)

For this activity, you may choose as many people as you’d like to forgive at one time. It doesn’t have to be just one person. The key to making this activity powerful and effective is to repeat my words to yourself while imagining every word is true for you right now. You can say them silently in your mind or speak them out loud, it doesn’t matter which. What’s important is to say the words with sincerity, love, and trust in yourself. Place your left hand in the center of your chest and keep your right hand palm facing outward towards the person you’d like to forgive. When you’re ready, imagine the person or people you would like to forgive in front of you on a stage.
Silently repeat after me or gently listen:

I send you my deepest gratitude for being here.
I am grateful to be here and have the courage to forgive you and let you go.
This process may take me time, but today, I am here to forgive and let go.
I have my path and so do you.
I have my purpose and so do you.
I have my challenges and so do you.
I’ve had my share of mistakes and so do you.
I have caused pain intentionally and intentionally to myself and others. So have you.
I have learned from my mistakes. And so, can you.
Today I forgive you and myself. I let you go.
Today I allow myself unconditional love, peace, and freedom from pain.
Today I allow myself freedom from anger and depression.
Today, I fill you up with peace and my love.
I forgive you and myself. I let you go.
You are forgiven. Go in peace.

In just a moment you are going to take a long deep breath. As you are taking a long deep breath, bring your attention to your heart and imagine sending energies of peace towards the person you would like to forgive with your right hand that is facing outward. Take a long deep breath in through your nose all the way to the top of your head and exhale slowly through your mouth.

I commit myself to live my life consciously, fully, and happily.
I am letting go of staying the victim.
I commit myself to healing and accepting myself completely.
I commit myself to moving on with my life.
I release the pain of anger and rage from my mind and body.
I let you go. Forgive you and myself.
I let you go.
You are forgiven. Go in peace.

Take another deep breath. As you are taking a long deep breath, bring your attention to your heart and imagine sending energies of peace towards the person you would like to forgive with your right hand that is facing outward. Take a long deep breath in through your nose all the way to the top of your head and exhale slowly through your mouth.

I commit myself to respect and love myself completely.
I have learned a valuable lesson from the pain you have caused me. I wish you the same.
And I have the courage and the ability to overcome the suffering and the pain you have caused me.
I am powerful. I am courageous. I am loved.
I release the pain of anger and rage from my mind and body.
I only have love, compassion, and joy within my mind and body.
You are no longer part of my new joyful story.
I release you. Go in peace. You are completely forgiven.

When you’re ready, make a big and tall bonfire in front of you. The bonfire is bright orange with golden flames and sparks. You can feel the warmth of the fire. And now, bring your attention to your forehead. And now imagine a long, strong chain on your forehead connecting you to the person you would like to forgive. As you are taking a long deep breath in, use both of your hands and pull the chain off your forehead as you exhale and release it into the fire. And repeat after me: “I am disconnected from all negative and diseased energies with you. I release you with love and compassion. I am disconnected. My mind and the entire body is cleansed. Go in peace.” Take another deep breath.

Bring your attention to your heart. And now imagine a long, strong chain on your heart connecting you to the person you would like to forgive. As you are taking a long deep breath in, use both of your hands and pull the chain off your heart as you exhale and release it into the fire. And repeat after me: “I am disconnected from all negative and diseased energies with you. I release you with love and compassion. I am disconnected. My heart and the entire body is cleansed. Go in peace.” Take another deep breath.

Bring your attention to your hips. And now imagine a long, strong chain on your hips connecting you to the person you would like to forgive. As you are taking a long deep breath in, use both of your hands and pull the chain off your hips as you exhale and release it into the fire. And repeat after me: “I am disconnected from all negative and diseased energies with you. I release you with love and compassion. I am disconnected. My mind and the entire body is cleansed. Go in peace.” Take another deep breath.

Let’s do this one more time:

Bring your attention to your forehead. And now imagine a long, strong chain on your forehead connecting you to the person you would like to forgive. As you are taking a long deep breath in, use both of your hands and pull the chain off your forehead as you exhale and release it into the fire. And repeat after me: “I am disconnected from all negative and diseased energies with you. I release you with love and compassion. I am disconnected. Go in peace.” Take another deep breath.

Take a minute and imagine the bonfire getting smaller and smaller until it is completely put out and you can only see dust. Ask the bonfire dust to be released appropriately into the nearest ocean.

Bring your attention back to the person you would like to forgive in front of you on the stage.

Position both of your hands palms facing outwards towards the person you would like to forgive. And repeat after me or gently listen with sincerity and love:

I have forgiven you and myself completely, deeply, and permanently.
I have disconnected our diseased and negative connections.
I have committed myself to a new journey filled with love, compassion, joy, and freedom.
I have committed myself to a journey of giving and growing.
I send you peace and I let you go.
You are forgiven.

Take a long deep breath. Place your hands on your lap with palms facing up.

When you are ready, imagine a brilliant white light with golden sparkles filling you up from the top of your head to the soles of your feet. And listen to my voice:

Your mind, your heart, your giving-and-receiving hands, your entire body is cleansed and free of harmful and diseased energies.

Your emotions, your thoughts, your words are cleansed and free of negative and diseased energies.

Any remaining anger, resentment towards others are now gently, lovingly, completely, and deeply dissolved and disintegrated now.

All negative and diseased energies are completely disintegrated and adequately disposed of into the nearest ocean to be neutralized.

You are now flooded with brilliant golden white light, with bliss, with joy, with understanding, and with unconditional love and healing.

Sit still for a few minutes and allow room for this deep joy, love, peace, and happiness to absorb and take over you in your heart, mind, and body. You are worthy of this love. Learn to receive and accept. Sit still for a few minutes. (wait for a minute or so)

When you’re ready, wiggle your toes and open your eyes. Gently move and stretch your body.
Thank you for being here. We send you our love! Have a beautiful day!