Welcome.
Let's take a moment to settle now.
Maybe you prefer to sit.
Maybe you prefer to lie down.
Choose position that feels most comfortable,
Supported,
Grounded,
Safe.
Feel the ground beneath you.
Feel the connection of your body to the ground.
Maybe you choose to close your eyes.
Or maybe you simply look inwards.
Close.
Allow yourself to fully connect to your body now.
Noticing the forehead,
The eyes,
Your cheeks and your jaw.
Scanning for any tension,
Any tightness.
In your neck,
Your shoulders.
Noticing your chest,
Your back,
Your belly.
Feeling into your hips,
Your glutes,
Your toes,
Your thighs,
Your calves and feet.
Feeling and connecting fully to your entire body now.
Noticing tensions.
Noticing any obstruction.
Simply observing.
Now bring your awareness to your breath.
Notice the cool air coming in through your nostrils when you breathe in.
And the soft,
Warm air when you're breathing out.
Notice the rise and fall of your belly and chest.
Notice the quality of your breath.
Does your breath feel shallow or deep?
Short or full?
Just notice.
Now as you're bringing your attention back to any tension in your body,
I want you to take a nice deep breath in.
And then send that breath into that tension now.
Inhaling through your nose,
Releasing through your mouth.
Inhaling through your nose,
And releasing through your mouth.
Let yourself come back to your natural breath now.
Maybe your exhale is a little bit longer at this time.
Inhaling.
I want you to remember that you are safe here.
That you're fully in control.
And this is your time now to explore the feelings of guilt and shame.
As you explore,
Try to give that feeling a color.
If your guilt or shame had a color,
What would it be?
What shades come to your mind?
Think of it now.
Now let's find this feeling in your body.
Where does it feel the guilt or shame is sitting in?
Is it your throat?
Your chest?
Your belly?
Somewhere else entirely?
Where can you locate this feeling?
Just a feeling,
Not a story.
Now if the guilt or shame had a temperature,
What would it be?
Would it be hot?
Would it be cold?
Or would it be something in between?
If your shame or guilt had a texture,
How would it feel?
Would it be smooth or rough?
Would it be wet or dry?
Would it feel sticky?
What texture would it be?
Now imagine the sound of it.
Would your guilt or shame be silent?
Would it whisper?
Or would it scream?
What would you hear?
Now I want you to imagine that with your own hands you're reaching for that feeling within your body.
You put it into a shape,
Whatever shape you want it to be.
You will let it be what it is.
Make sure you take all the parts of it from you now.
Scanning through your body,
Reaching for every bit of your shame and guilt.
With your own hands.
From your head,
Through your shoulders,
Your neck,
Your chest,
Your belly,
Your legs.
Just clearing every part of you of this feeling now.
And as you build it into that shape,
Into that mould,
Removing it from your body,
I want you to take it away and put it in a box next beside you.
Imagine that box now.
It can be like a treasure chest,
Or a shoebox,
Or any other box that comes to your mind.
Now put that shape,
That mould of your guilt and shame into that box and lock it.
Now imagine to walk away from it,
Leaving it where it belongs.
Notice how you're feeling in your body without it.
Is there a feeling of clarity,
Of lightness,
Emptiness,
Tingling?
Just observe.
There is no right or wrong answer here.
Allow yourself to feel.
Now walk away from the box.
Leave it behind.
Maybe place your right hand on your chest,
Your left hand on your belly,
And repeat to yourself,
I am open to feeling kindness towards myself.
I give myself permission to rest.
I am learning to carry things differently now.
Let those words sink into you,
Wrap around you like a warm breeze.
Allow yourself to feel supported,
Grounded,
Full of compassion,
Full of self-love.
Let us take one more breath together,
Inhaling and sighing out,
Releasing anything else that is left.
Inhaling fully and sighing out.
Inhaling now and sighing out.
And just notice your body again.
Notice the connection of your body to the floor.
Allow yourself to touch the floor,
Feeling it underneath,
Supporting you and grounding you.
Maybe you feel like wiggling your toes and fingers.
Maybe you feel like a little stretch.
Maybe you roll on your side,
Any side you like.
Come back to sitting and open your eyes.
Thank you for joining us.
