Guided meditation · 12 min
Quan Yin Forgiveness Meditation
Put down an old grudge, then finish by hugging the child you once were.
With
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- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice only
- Best time
- Night or early morning
About this session
- Releases old tension
- Builds self-love
- Deepens compassion
- Encourages forgiveness
Sahara Rose guides you through a gentle sequence inspired by the goddess Quan Yin. You begin by imagining your breath as a waterfall rinsing through you, then bring to mind someone you've had friction with, and move toward your younger self and your own reflection, speaking a short phrase of release along the way.
It suits anyone carrying a grudge, a strained relationship or a harsh inner critic. Because it is soft and tender, it fits the end of the day or the quiet of early morning, whenever you want to settle into yourself before sleep or before the day begins.
After the session
01
A lighter heart
Set down resentment you've been carrying.
02
Kinder self-talk
Speak to yourself as you would a loved one.
03
Tender self-connection
Feel real warmth toward your younger self.
04
Quiet gratitude
Finish feeling uplifted, grateful and connected.
Who it’s for
Yes, if…
- Anyone holding tension with a parent, friend or partner
- People who are hard on themselves and want more kindness
- Those who like emotional, image-rich guided practices
- Anyone wanting a tender ritual for night or early morning
Not now, if…
- Those looking for an energising or focus-building practice
- People who prefer silent meditation (this is guided)
- Anyone not ready to picture a specific person or their younger self
About the teacher
Sahara Rose
Spiritual Teacher
Sahara Rose is a celebrated modern spiritual teacher who has been called “a leading voice in the millennial generation” by Deepak Chopra. She is a 3x best-selling author, speaker and hosts the Highest Self Podcast, which has been the #1 spirituality podcast in the US over the past 8 years with over 50 million downloads. She’s the co-founder of Highest Self Institute, the premier spiritual coaching certification institute. If you are ready for a feminine and ancient approach to spirituality, she is the teacher for you!
See all by Sahara RoseQuestions people ask
Still unsure? Ask your assistant anything about this session.
Why does the meditation begin with a waterfall?
Sahara asks you to picture each inhale as water falling through your thoughts, stress and anxieties, and each exhale carrying it down through your body into the ground. It is a way to feel cleansed and softened before the emotional part begins. She also invites you to loosen your grip on the agenda and the "what's next" for a few moments.
Who should I picture for the forgiveness part?
Picture someone who has been creating tension in your life lately, such as a parent, friend or spouse. Sahara says the first person who comes to mind is probably the right one. You don't need to choose carefully or find the biggest conflict of your life.
What are the four phrases, and why are they repeated so often?
They are "Please forgive me. I forgive you. I thank you. I love you," which Sahara introduces as a forgiveness chant from Hawaii. You say them to the person you're thinking of, then imagine that person saying them back, and later you use them again with your own reflection. She suggests the line that feels hardest to say is the one to keep repeating.
Why does she bring in a pet or loved one before the childhood self?
It gives you an easy way into the feeling of love. Sahara asks you to think of someone, or an animal, whose face makes you want to smile, and to let that warmth move through your body. You then carry that same feeling into the next step rather than trying to create it from nothing.
What happens when I meet my childhood self?
You choose an age when you needed the most love, picture yourself there, and give that younger you a big hug. You whisper the words they most needed to hear, such as "You're enough, you're magical, you're worthy." Afterwards you meet your present-day reflection in a mirror and offer the same love to yourself.
Who is Quan Yin in this practice?
Sahara describes her as a goddess who embodies self-love and compassion. Her reminder is that you are perfect as you are right now and don't need to become someone or change something to be worthy. Sahara says she practises this meditation daily to bring more of that energy into her own life.