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mindfulness · 7 min

Forgiveness and Letting Go Meditation

Use this when you're ready to release old wounds and move forward

0:005:00

Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.

A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.

About this practice

Use this when you're ready to release old wounds and move forward A guided session of about 7 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

  1. 0:00Find a comfortable seat, close your eyes gently.
  2. 0:01Take a deep breath in, and let it out slowly.
  3. 0:03Now, bring your attention to your breath, in and out.
  4. 0:06With each exhale, imagine you're releasing tension.
  5. 0:10Focus on the area of your body where you hold onto old pain.
  6. 0:15Picture a stream of light flowing from that place.
  7. 0:21Follow the light as it carries away the hurt.
  8. 0:28Let it go, let it float away.
  9. 0:36Feel the weight lift from your shoulders.
  10. 0:45With each breath, you're lighter.
  11. 0:55Now, think of a person or situation you need to forgive.
  12. 1:06Visualize a leaf floating on a calm river, symbolizing your release.
  13. 1:18As the leaf drifts away, so does your anger or resentment.
  14. 1:31With each inhale, you're filling yourself with peace.
  15. 1:45With each exhale, you're letting go of the past.
  16. 2:00Feel the warmth of acceptance in your chest.
  17. 2:16Imagine a dog sleeping peacefully, its body relaxed.
  18. 2:33Let that relaxation spread through your body.
  19. 2:51You are at peace, you are free.
  20. 3:10Stay with this feeling for a moment longer.
  21. 3:30When you're ready, slowly open your eyes.
  22. 3:51Gently stretch, and take a moment to feel refreshed.
  23. 4:13Thank yourself for this moment of healing.
  24. 4:36Return to your day with a lighter heart.

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.

If this one is not quite right, try 5-minute self-compassion meditation for overwhelm, 10-minute guided body scan practice for low energy — before a conversation you are dreading or 5-minute guided letting go practice for burnout — on the morning of an interview.