Let's begin this meditation just by giving yourself permission to leave all

experiences and feelings from the day or the week or even the year behind you in

the past. Everything that has been happening to lead up to these feelings of

guilt is now in the past. Just give yourself permission to work to move

forward and release or alleviate those feelings and finally give yourself

permission to just experience this meditation. Allow yourself to feel and

hopefully release some of the heaviness that you're experiencing in your

heart right now. Now take a few big deep easy breaths, signalling to your body

that it's time to unwind, slow down and relax. Things have been hard. You've

been carrying around a lot and your heart may be hurting or feeling heavy.

Both each breath out allow yourself to soften and unwind just a little bit more.

Feel that deep breath begin to move through you, quieting your nervous

system and bringing clarity to your mind.

Scan through your body and notice any places where you are squeezing or

clenching. Just continue to breathe and send breath to those areas of

tension in your body.

Now soften the corners of the eyes. Relax the shoulders down your back.

Release your jaw and allow the tongue to fall away from the roof of the mouth.

Just allow all frustration or tension and squeezing. Just fall away from your

body leaving you open and relaxed.

Now feel yourself sliding deeper into your meditation. The external world falls

away and you move from the outer world into the inner world that resides within.

...