Welcome to Be With Melinda.
This meditation is for releasing what was never meant to be carried.
Take a deep breath in and feel your chest expand.
Let the inhale gently lift the space around your heart.
As you exhale,
Allow your heart to soften without forcing anything.
On the next inhale,
Feel your ribs widening.
Let the tissues around them loosen with ease.
If it feels natural,
Simply stay with the breath.
No added sound needed.
Now bring your breath into your midsection.
As you descend inward,
Let your belly receive the inhale.
This is your creative center,
Where emotion and intuition meet.
Imagine your breath creating space here for something new,
Something honest,
Something healing.
Shame shows up where we feel exposed,
Misunderstood,
Or unseen.
But shame is not proof of your failure.
It's the evidence that you are human and longing to belong.
Let your attention drop deeper into your body.
Notice where shame has lived lately.
The chest,
The belly,
The throat,
The jaw.
You don't have to fix it.
Just name it.
Say,
I feel it here.
This naming interrupts shame's secrecy.
Shame often comes from old agreements you never consciously made.
Agreements to stay small,
Silent,
Perfect,
Or pleasing.
See if you can sense one of those old contracts in your body.
You don't need the whole story,
Just the residue.
Take a slow inhale.
And on the exhale,
Imagine sliding that contract off your body.
Like removing a heavy coat that never fit you in the first place.
Bring a hand to the place where you still feel activation.
Whisper inwardly,
You are safe to be seen.
You don't have to hide anymore.
Nothing about you is too much.
Let silence follow.
Shame dissolves when it's witnessed,
Even quietly,
By your own awareness.
Feel yourself witnessing the part of you that has been gripping this weight for years.
Let this witnessing be enough for now.
Take one more breath.
Notice what has shifted,
Even if it's small.
Shame detoxes through honesty,
Not force.
Through presence,
Not punishment.
You are allowed to release what was never yours to hold.
