Hello and welcome to your meditation for healing shame.
You can practice this meditation in a seated position or lying down.
Close your eyes and begin to feel your breath circulating through your body.
Allow yourself to land in your present space.
Feeling your body make contact with the floor,
Chair,
Bed beneath you.
Coming into present awareness of your physical body,
Noticing any tension you're carrying and allowing your shoulders to relax.
Your forehead to relax and now breathing into your heart space.
Take a few breaths here,
Feeling and expand and feeling the love you have for yourself.
Maybe think of something you love most about yourself.
Allowing the frequency of love to radiate through your body.
Feeling into the heart and into your compassion.
The way to heal and dissolve shame is through self-acceptance and compassion.
Feel some compassion for yourself right now.
Feel compassion for the road you have traveled and the journey you are on.
Feel compassion for your humanness.
Now bring into your mind and body and energy something that brings up shame within you or judgment.
This can be a thought,
Behavior,
It can be a situation,
It can be from the past or present.
And notice,
Notice your reaction to the shame.
Is your body becoming tense somewhere?
Are you resisting it?
Is your toes clenching?
Do you feel something hardening within you?
Notice your mind as a downward spiral into more situations of shame and more judgment and more labels.
What do you tell yourself about this shame?
Does it physically hurt?
Does it feel unbearable or overwhelming?
How do you confront shame?
How does it feel?
What is your initial reaction to it?
And then,
If possible,
Breathe into it,
Embrace it,
Soften yourself,
Feel the shame,
Feel the energy,
Let yourself absorb it and lean into it.
Notice how that feels.
Notice what that brings up.
Are you able to feel the shame?
Are you able to breathe deeply while holding the shame?
Lower your resistance.
And while embracing it,
Step outside of it to observe it.
I'm curious about your shame.
Where does it come from?
What is the belief or story behind the shame?
Who told you to be ashamed of this in the first place?
Where did you learn that?
Where did you learn humiliation?
Where did you learn judgment?
Was the shame modeled to you?
Were you taught that this thought or behavior or situation is something to be ashamed of?
And is that true?
Is that true to you?
Or are you living somebody else's truth?
Do you really feel the shame or were you taught to feel it?
And how can you hold it?
How can you love yourself and accept the parts of you that you're ashamed of?
How can you grant yourself grace and know that it's okay to make mistakes,
It's okay to learn lessons,
And it's okay to be imperfect?
You are still worthy of love and acceptance,
Even in your imperfections.
Let your shame know that it has no power here.
Notice all the things you have done because of the shame,
All the behaviors that have stemmed from it.
How have you altered yourself or changed your life or made different choices because of this shame?
How has it shaped you?
How is it shaping you?
And how can acceptance take away this power it has over you?
How can accepting it and owning it and embracing it and even sharing it with others take away its power?
And how can you love it?
How can you love the parts of you that feel ashamed or humiliated?
How can you give them even more love and more compassion than you do to the parts that you already accept?
How can you show yourself that you love the parts of you that you have rejected in the past and you are now ready to accept them?
You're ready to own them.
You're ready to take them out of their hidden places and bring them to the light.
Take a few deep breaths.
Let yourself soften as these answers swirl about,
Opening your mind to the possibility that you can accept your shame and you can accept every part of you,
Every emotion,
Every behavior,
Every reaction,
Everything that's once made you cringe or recoil,
You can accept as part of you.
You can love all of those pieces and returning to your heart,
To your love for yourself,
To your compassion,
Connecting with your light,
Connecting with your inner authority and knowing that nobody has the power over you to make you feel humiliated.
The judgments of others do not affect the love you have for yourself.
Take a few breaths into your heart.
Feel your unconditional love for yourself.
Know that no matter what,
You are worthy of this love,
You are worthy of acceptance.
And if you need to,
Forgive yourself for anything you may have done in the past.
Forgive yourself for being human.
Forgive yourself for learning.
Forgive yourself for needing to be healed.
And accept everything about yourself because you are worthy of this acceptance.
