you can record it yourself or you ask someone to record it for you.
Maybe a beloved person or your favorite media voice (I mean - you’re rich, right)? 

***

Go to a room in which you feel comfortable. Good vibes only.
Preferably not a room in which you use to work.
Ask everyone present not to disturb you for the next hour or so.
Put your phones on flight mode and leave them in a different room,
except for the one that carries the recording…

Find a comfortable seat. Make sure that there is no fly or bug, light reflection, draft, or anything else that could bother you during the meditation.
How about noise? A ticking clock can turn into a hammer in your head after a while.

Now make sure that you’re sitting really comfortably. We’re talking about 30 minutes to an hour here. Of course you can make little adjustments to your sitting position also during the meditation.
This is not a contest in sitting still.

*** 

"Close your eyes. 

Take a moment to simply arrive here and now. 

Take a couple of deep breaths in through your nose and out through your gently open mouth. 

Check where there’s still tension in your body.
Maybe the shoulders?
How about your jaws?

With every exhale, let go of any remaining tension.
Physical or mental.

Everything that you don’t need now is allowed to leave. 

Feel how with every exhale the Earth is carrying more and more of your weight.

And slowly, your body feels lighter and lighter. 


Very good. You’re here now. 
Ready to embark on a journey deep inside of you - to a place you have never visited before.

A journey of forgiveness. 

Keep your eyes closed and let your breath flow naturally. 


*** 


See yourself sitting here, breathing peacefully and simply being.

Now picture yourself as you slowly stand up, leave the room and the house.

You come to a well-known place out in the nature, where you use to go for a walk or a run.

You’re slowly walking down this path now.


There’s no place or appointment you’re heading to.
You are here now just for the sake of slowly walking down this path.
As conscious and mindful as can be.


Take a close look at the nature that surrounds you.

When was the last time you stopped to take a closer look at a flower? 

Well - now is that time.

You let yourself be drawn to a blossom and study it as thoroughly as this little miracle deserves.


Can you feel the awe? 



As you walk on, ahead of you, hidden behind some bushes, you discover a short stretch of stone wall. And as you come closer, you even find a wooden door in that wall.
It’s one of these strong iron clad doors with a round top, which they used to build centuries ago.

Without hesitating, you put your hand on the handle and gently push it down.
The door opens with a little squeak, yet smoothly, as if it had waited for you. 
And even though it’s just a door in a piece of wall, you see a different world on the other side.
The most beautiful landscape awaits you there, with lots of plants and colors more vibrant than anything you’ve never seen before.


This wonderful sight immediately casts a spell over you, and, filled with anticipation, you step through the door and enter the world on the other side.

After a few cautious steps, you stop and pause for a moment.



This place feels incredibly familiar, even though everything seems somehow different.

You look around.
A trail leads from the door into a light forest.
Trees, bushes, ferns, and flowers alternate, creating a colorful backdrop.


Your eyes are so overwhelmed by this sight that you close them briefly.
Already, your other senses come into play.
First, you notice the scents surrounding you.
Clear, fresh air, the forest, the scent of flowers.


Then come the sounds: birds, the wind in the treetops.
The same wind you can feel on your skin, on your face,
accompanied by the warmth of gentle sunbeams. 


You sense that you have arrived at a very special place. 


You are a part of this world, and this world is a part of you. 

A cloud of well-being surrounds you.

Full of anticipation, you slowly open your eyes and follow the trail into the forest. 


What do you see?

What do you perceive with your other senses? 

What animals might live in this forest?
You can sense it clearly: they are all peaceful, well-disposed toward you, and happy that you are here.


After a while, the forest opens up and you come to a beautiful, calm lake.
There isn’t a breath of wind to be felt, and it seems as though all sounds have suddenly fallen silent and all smells have vanished.

At first, you simply soak up the atmosphere, then you slowly approach the shore. 


When you look into the water, you startle briefly.
Your reflection does not show who you are now, but rather who you were when you were still a child - perhaps around six years old.


You can sense that your child self wants to show you something,
so you sit down at the water’s edge and keep your gaze fixed on the surface of the water. 


A scene from your childhood appears - an incident in which someone deeply hurt you.
But one thing is different this time:
you also see the other person as a small child, how they themselves were hurt,
and how that ultimately led them to hurt you as well.


You feel deep compassion for this child.


A feeling of warmth and energy arises around your heart,
and in your mind you comfort and embrace them.


Both of you are aware of what a special moment this is for you.
After all these years, you have forgiven your tormentor.
And the other child, too, has finally been able to forgive themselves.

You feel a tremendous weight lift from you.

A deep sense of calm and peace flows through your body. 




Your inner child will show you even more situations and people whom you can forgive.


And after looking at their inner child and seeing how they themselves were hurt,
you offer them your forgiveness from the heart. 






Now the time has come to forgive yourself as well.

For all the times you’ve hurt others.
Or yourself.

Through actions or (especially) through words.

For every injustice you have committed.

Because you sense that it wasn’t really you. 

You know: From now on, without all the burden of the past,
you will stay more in touch with yourself.

And you will no longer hurt anyone thoughtlessly. 

How good that feels! 

Now forgive yourself. 

The time has come to set off.
Back to the place where you started.

You rise from your spot on the lakeshore,
look back gratefully at the water one last time,
and walk back into the forest through which you came.


You can sense that it now feels different than on the way there.
As if a heavy burden has fallen from you.

You are filled with joy and confidence that this was a turning point
in your relationship with yourself and with those around you -
toward greater understanding, patience, compassion, and connection.


There is the door through which you entered this wonderful place.

And just as readily as it let you in, it now lets you back out to the other side of the wall.

But even though you are now back in the world you know,
you can feel that the change within you continues here as well.


With this good feeling, you walk the final stretch back to your starting point and your body,
which is waiting for you here, full of anticipation.


You reconnect with it and are now ready to continue your life.

Conscious.

Liberated.

Relieved.



As soon as you’re ready, gently start moving your body again,


connect with your breath


and slowly open your eyes."


***


You're very welcome.