Free 15 Minute Visualization Guided Imagery Script for Self Forgiveness [PDF]

Make yourself comfortable, and close your eyes. 

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

Take another slow, deep breath, and relax your mind, letting your thoughts drift far away. 

And take another slow, deep breath, and know that all is well, and you can devote the next little while all to yourself, for healing, and deep inner peace.

Imagine you’re walking barefoot along a secluded beach, close to where the surf thins out onto the sand, and then recedes again. 

It’s early in the morning, and you seem to have the world all to yourself. 

Perhaps you’d enjoy letting the water softly lap up to your ankles, or prefer to make your way just out of its reach. 

It’s a beautiful, warm day, with just the right amount of cloud cover, and as you walk along, you can feel the packed sand beneath your feet, as you sink in a little with each step. 

A light breeze brings a touch of ocean mist to your face, and you can smell the clean scent of the sea. 

The rhythmic sounds of the waves and the sea birds soothe and comfort you, and all the sights, sounds, and feelings convey a deep sense of peace, and harmony with nature.

As you cast your gaze down the beach, you notice someone coming toward you, and as they draw closer, you can see them waving, as if they recognize you. 

And although you may not at first recognize them, they certainly seem to know you. 

They’re smiling as if you were a very close friend or relation, radiating love and good feelings toward you.

This may be someone from your past, an old friend, parent or teacher, a spiritual guide, or even an historical figure. 

But whomever it is, this is a person who knows you very well, and thinks of you as completely good, and totally lovable. 

When they look at you, they see someone whom they love, dearly and completely.

As they greet you, you feel a deep understanding between the two of you, and you’d like to receive more of their love. 

Well, it’s a beautiful day, and you could certainly use a hug, so take a moment to feel their embrace, and let in all the love you can.

As they continue to hold you and pour love into you, allow yourself to open your heart, your whole body, and your soul, and take some time to experience this deep, healing connection.

As the two of you walk together along the shore, you seem to be surrounded by the glow of this love between you, and you begin to realize you’ve had misunderstandings within yourself for quite some time: mistaken beliefs that you were not good, didn’t measure up in some way, and didn’t deserve to be loved and be happy just as you are.

And as you spend more time in the presence of this old friend, love is surrounding and dissolving all of those misunderstandings, leaving a deep sense of peace in their place, and making much more room inside. 

Your friend has made you OK, and now, you feel you can begin to make yourself OK as well. Take some time to let this unfold now.

You decide to sit on the sand for a while with your friend, and watch the waves. 

And before long there’s a small child sitting in your lap, watching along with you. 

It’s you, when you weren’t more than 5 years old, come to visit and spend some time with you here on the beach.

Perhaps the openness and love you’re starting to feel toward yourself makes it safe for your inner child to appear now. 

And perhaps they’ve come because now there’s an opening for healing.

With all the love you’ve been receiving, you find it easy to love this little one, who only needs to know he or she is good, and worthy of being happy and safe. 

As you wrap your arms around them, take some time to let love pour out of your heart, surround and fill your inner child.

As you continue to watch the waves coming into shore, and feel waves of love coming from your heart, consider the one thing you’ve most held against yourself. 

It’s time now to find a way to forgive yourself, and let this go. 

After all, you’re just a human being like all of us, learning as you grow. 

Every one of us is given challenges to overcome, and we all fall short in some way. 

So no matter what you did or didn’t do that you’ve made wrong inside, find a way, right now, to have compassion toward yourself, and forgive yourself. 

Take a few moments to do this, now.

Now consider a situation in the days ahead, where you might typically tend to be cross with yourself, ill at ease, or not as kind to yourself as you could be.

And imagine that instead of reacting negatively, you remember this time on the beach with your loving friend, and your inner child. 

Take some time to send the love you feel now to your future self, and ask your future self to remember to relax, let go of your hard feelings, and feel love and compassion inside. 

Do this now, as a gift of love from you to your future self.

It’s almost time to bring this inner journey to a close. But first, thank your friend and your inner child for their love.

And thank yourself for giving yourself this gift.

Ask for a sphere of light to be placed all around you, and this experience, so that all the positive benefits will stay with you, and anything that you’ve released can be left behind.

Gradually 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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