Often we can be our own harshest critics. I know I find myself frequently judging my body, my habits, and my achievements wondering why I’m not working harder, having more success, or losing more weight. It can feel awful to be stuck in a judgment loop, and for me, it tends to end with me judging others so that I don’t feel quite as bad about myself.
Today I spoke with a friend about a mistake in the past that she’s been judging herself for. It’s something I’m really familiar with. I can flash backward in time for seemingly no reason to a moment when I said something I shouldn’t have, hurt someone I care about or even hurt someone I had never met. These instances come back in full surround-sound and technicolor, and they bring with them the pain and regret I feel for not having been a better person in those moments.
So today I’m sharing with you what I shared with my friend, a meditation to forgive yourself and let go of some judgment.
Photo by Patrick Fore on Unsplash
Meditation to Forgive Yourself
Before you start this meditation, see if you can find a photograph of yourself when you were a child. It’s not necessary, but for me, it really helps to have a visual aid.
Start by sitting or laying down in any sort of comfortable position. As you inhale, sit up a bit taller, and as you exhale allow any tension in your shoulders and the rest of your body to release.
Take a deep breath in through your nose, filling up, and then exhale through your mouth.
Do this two more times: big inhale, easy exhale. Deep inhale, and easy exhale.
Allow yourself to return to your natural rhythm of breath, but continue to breathe deeply throughout the meditation.
Imagine yourself standing in front of you, the way you looked when you were a child. See yourself young and innocent, and in your mind’s eye, kneel down in front of your child self.
As you sit with your child self, a bright golden light streams down on you. Allow this light to fill your whole being. With every inhale the light glows brighter, and with every exhale it expands until it starts to overflow into the space around you.
In your mind’s eye, place your hand gently on the shoulder of the child-you standing in front of you. Allow the warm golden light to flow into the child and start to fill them up as well.
As you inhale, say “I wish you love.”
As you exhale, say “I wish you joy.”
Inhale, “I wish you peace.”
Exhale, “I wish you all good things.”
As you inhale, say “You are forgiven.”
As you exhale, say “You can let this go.”
Inhale, “You are perfect.”
Exhale, “You are loved.”
Repeat these affirmations for as long as you like. Then, when you are ready, wrap your child-self in a warm hug, and release them, watching them happily wave goodbye.
When you feel ready, open your eyes.
This meditative visualization can be so powerful because it taps into the compassion we naturally show to others, especially to young children. So often we are unable to show this same compassion to ourselves, but it is this very feeling of self-love and compassion that can allow us to release judgment and guilt.
I hope that you can use this meditation when you find yourself locked in a judgment spiral. Use it to move through any pain or guilt, and release yourself to move forward in joy!