In today's meditation, you're going to be guided using a chakra meditation technique

for forgiveness, and this is part of our week-long series on forgiveness, where every day

you've explored a different meditation technique to help you with forgiveness, and this is episode

500 and 59. And as you do this meditation series, I want to encourage you to be extra gentle

with yourself, because forgiveness can take a lot out of you, and we've explored meditations

on forgiving yourself and forgiving others. And this is going to be a meditation to

lay to rest any kind of resentment that you harbor against another person. And so we're going to do

that as you explore your fourth chakra, which is all about love, compassion, and forgiveness.

These are some of the most powerful emotions that we have. So get ready to explore a forgiveness

meditation. Go ahead and make yourself nice and comfortable. Sit up straight, straight spine

to keep you alert, or if you're standing, just make sure your spine is nice and straight.

If you're lying down, also try to straighten out your spine,

and begin to relax your body, relax your face, and your jaw, relax your neck,

and soften your throat, relax your shoulders, and your back, feel the tension just drain away.

Relax your chest, and your arms. Relax your hands on your lap. You could do the mudra we did

yesterday. Every Wednesday I share a mudra meditation. Every Thursday we explore a chakra.

The mudra for yesterday was the Varada mudra with your hand, your left hand,

open with your palm open on your lap, place it on your thigh, and then kind of just point your

fingers downward towards your knee or towards the ground. So your left palm is outstretched,

facing upward, and then just kind of let your hands fall over the side of your leg,

or if you're lying down over the side of the bed. Your right hand is on your thigh

with your palm upward or downward. I like to keep it downward.

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