Free 10 Minute Guided Imagery Script for Guilt & Self-Forgiveness [PDF]

Make yourself comfortable, and close your eyes. 

Take a slow deep breath, and let go of any tension, as you feel yourself sinking into the surface you’re resting on, becoming still more comfortable and relaxed. 

Take another slow, deep breath, and release your thoughts, letting them drift far away. 

And take another slow, deep breath, and know that in this moment, all is well.

Imagine you’re walking across a desert landscape, dragging a ball and chain behind your left foot. 

You have the feeling you know where the key is, to unlock the cuff around your ankle, and yet you don’t look for it. 

Somehow you feel as though you deserve this, because of something you said or did. 

A lingering feeling of guilt follows you along with the ball, and weighs heavily on your mind.

Perhaps you’ve been dragging this behind you for quite a long time, and you don’t even remember what you did to deserve it; or perhaps something happened recently. 

Either way, you’re tied to your fate, and you feel as if you’ll never be free of this terrible weight, one that you drag along with you, across the desert, hour after hour, day after day.

One spring day you see something green on the far horizon. 

At first it’s too far away to make out clearly. 

But eventually you can see that it’s a hilly landscape, covered with pine trees. 

As you draw nearer, the scene takes shape, and you can see the majestic tall pines, standing out against the blue sky. 

And as you come closer still, you can begin to smell the scent of pine.

Finally, you come to the pine covered hills, and follow a path into the woods. 

There’s a wonderful, refreshing feeling in the air here, with the pine trees blooming, birds singing, and little streams bisecting your path. 

It would be fun to enjoy this world, and explore a bit more, if it weren’t for that ball and chain strapped to your ankle, and the lingering feeling of guilt weighing on your mind.

You’ve walked a long way today, so you sit by a stream, listen to the water, have a drink, and take a little nap. 

You’re soon dreaming, and find yourself in an old courtroom, all paneled in knotty pine wood, with pine benches, and a judge on his great dais, robed in black. 

You’re standing before the judge now, and he looks at you fiercely, asking your name.

You tell him your name, and he says, “Why, you’re not even on the docket. Why are you here?” 

And you say, “Excuse me Your Honor, but I believe I’m guilty. 

I’ve done something awful, and deserve to be punished.”

The judge confers with his attendant, looks over some material on his desk and sternly says, “Listen carefully, because I’m only going to say this once. 

You have accused yourself falsely, and entirely without merit. 

You have imprisoned yourself with a self-imposed sentence that is invalid, null, and void. 

With all the authority invested in me by the great state of (and here he mentions the name of your location) I hereby order you to release yourself forthwith from any further burden, punishment, or obligation. 

You are not only not guilty and free to go, but you are to forgive yourself immediately, and stop being so hard on yourself. 

It’s a crime against nature to punish yourself. 

Do you understand what I’ve just said to you?”

To which you reply, “Yes, Your Honor.”

“Is there any part of what I’ve said that is not clear?” 

“No, Your Honor.”

“Then leave my courtroom. We have important work to do here, and you’re taking up our valuable time.”

And as you’re about to say “Thank you, Your Honor,” you find yourself stirring awake, listening once again to the sound of the stream, smelling the scent of pine, and feeling the fresh air on your skin.

And before you have time to give it a thought, you reach in your pocket, find a little metal key, unlock the cuff around your ankle, and release the ball and chain, and with it, the heavy burden of guilt, that’s never been yours to carry, and was a crime against nature for you to do so.

You stand up, and begin to dance, right there on the path, in the stream, and on the rocks, on the path again, holding your arms up to the heavens, breathing deeply, and feeling the love of the universe embracing you, allowing it in all the way, for the first time in too long. 

Take a moment now, to enjoy your freedom.

It will soon be time to bring this inner journey to a close. 

But first, take a moment to thank yourself, for giving yourself this gift.

Let all the benefits of this experience stay with you, and you gently bring your awareness gently back to your physical surroundings.

Take your time, and when you’re ready, open your eyes, and feel awake, alert, and refreshed.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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