This is a transcript of a guided meditation.

You are welcome to simply read it or kindly ask a loved one to read it to you while you sit in meditation.

However you interact with it, I hope it has a lasting effect on you. I love you!

A Forgiveness Prayer Meditation

Take a comfortable seat or lie down, closing your eyes. Rest your hands gently on your lap or at your sides, and take a few deep breaths in through your nose and out through your mouth. Begin by grounding yourself in gratitude.

Feel the breath moving through your body, and silently give thanks for this moment, for the opportunity to release and heal. With each inhale, invite in gratitude—gratitude for your beating heart, for your resilient spirit, for the lessons that have shaped you. With each exhale, let go of any tension weighing you down.

Now, gently shift your awareness inward. Ask yourself: Where am I holding resentment? Scan your body from head to toe, noticing any tightness or discomfort. Does it live in your chest? Your stomach? Your shoulders or jaw? Simply notice and acknowledge its presence without judgment.

As these feelings rise, picture the faces connected to this resentment. Who are you holding a grudge against? Visualize them clearly, one by one, and let their images come into focus in your mind’s eye.

Now imagine something tender: you and these people as little children, playing in a sandbox at a playground. See your younger selves laughing, crying, maybe even bickering over toys. Feel the innocence of those moments, the raw humanity that lives in all children. Notice their quirks and flaws—perhaps a tendency to hoard, to pout, to act out of fear or insecurity. Notice your own quirks and flaws, too. What did you laugh about together? What small disputes arose? Let yourself observe this scene without judgment, just as a loving parent might watch over children.

Return to the present moment, to the here and now. Picture those same people in their current lives. Where are they at this moment? What tasks occupy their time? Imagine them sitting at a desk, walking in a park, or sharing a meal. What are they wearing? What expressions are on their faces? What are they saying or thinking? Let yourself see them as people living their own unique and complex lives, just as you are.

Now, bring your attention to what it is about them that sparks your resentment. Identify their flaws and name the emotions those traits stir in you. Is it frustration? Anger? Disappointment? Hold space for those feelings—they are valid and human. Then, gently turn your gaze inward. What flaws do you see in yourself? What emotions arise as you confront your own imperfections? Breathe deeply as you acknowledge these truths.

In your mind’s eye, imagine the lives of these people unfolding. See the events, struggles, and circumstances that may have shaped them, just as your own experiences have shaped you. Picture the milestones, the heartbreaks, the triumphs, and the losses that have contributed to their imperfections. Do the same for yourself, tracing the path from childhood to now. Allow this perspective to bring understanding, clarity, and perhaps even compassion.

Now, visualize yourself embracing each person you resent. You might feel resistance at first, but let the hug happen anyway. Imagine yourself softening, allowing your guard to fall. Let yourself cry if you need to—this is a safe space to release. You don’t have to be strong. Feel the weight of anger and resentment melting away as you hold them and forgive them.

Whisper to them in your mind: “I forgive you. I understand that you are human, just like me. I release the pain we’ve shared. I send you love and wish you peace.”

Even if they dislike you or have hurt you deeply, imagine your own love as a shield, keeping their negativity from affecting your heart. You don’t have to like them. You don’t have to rebuild the relationship. But you can choose to let go, to see them through a lens of understanding, and to forgive them for the sake of your own peace.

Sit here for a moment, bathing in the feeling of release. Notice the lightness in your chest, the spaciousness in your breath. Bring your awareness back to gratitude—gratitude for the courage it took to do this work, for the healing you are inviting into your life, and for the love that flows through you, no matter what.

When you’re ready, slowly bring your attention back to the room. Wiggle your fingers and toes, and gently open your eyes. Carry this lightness with you as you move forward, free from the weight of resentment.