Find your breath
Close your eyes and take a slow, deep inhale…
Pause… and gently exhale.
Again… inhale, feeling your chest rise…
Exhale, releasing tension and thought.
Let your body settle, like a lake becoming still.
Center in your heart
Bring one hand to your heart and feel its warmth.
Imagine a gentle golden light glowing there, soft and compassionate.
This light is the essence of unconditional love—already within you.
Open to love
Silently say to yourself:
“May I be held in unconditional love.
May I forgive myself for what I have done or failed to do.
May I release all hardness, fear, and shame.”
Pause and feel these words settle, even if forgiveness feels far away.
Extend forgiveness
Think of someone with whom you carry pain or resentment—start with someone easy, then someone harder when you’re ready.
Imagine them bathed in the same golden light.
Silently say:
“I see your humanity, your imperfections, and your beauty.
I release my grip on anger and blame.
May you be free. May I be free.”
You don’t need to condone or excuse—just allow the tightness to soften.
Universal love
Let this golden light grow, filling your chest, then your whole body.
Picture it spreading into the room, your home, your community, the earth, even to those you will never meet.
Whisper to yourself:
“May all beings be forgiven.
May all beings know unconditional love.”
Rest in stillness
For a few moments, just breathe.
Let your heart stay open, free of judgment, free of story.
Feel what unconditional love tastes like in this quiet space.
When you’re ready
Take a slow breath in.
Gently open your eyes.
Carry this softness into the rest of your day.