Take a deep breath and find a comfortable position.
Close your eyes and begin to focus on your breath,
Allowing it to naturally flow in and out.
Let's begin with a brief body scan.
Start by bringing your attention to the top of your head.
Notice any sensations there.
Slowly move your awareness down through your face,
Relaxing your jaw and softening your eyes.
Continue down through your neck and shoulders,
Releasing any tension you find.
Move your attention down your arms to your hands and fingertips.
Notice how they feel without trying to change anything.
Bring your awareness to your chest and upper back,
Allowing your breath to deepen naturally.
Scan down through your abdomen and lower back.
Continue down through your hips,
Legs and finally to your feet and toes.
Take a moment to feel the entirety of your body,
Noticing any areas of tension or relaxation.
As you settle into this moment,
Bring your awareness to the concept of shame.
Notice any sensations or emotions that arise as you think about shame in your life.
There's no need to judge or change anything,
Simply observe.
Consider how shame might be impacting your daily life.
Perhaps it influences your decisions,
Your relationships or how you view yourself.
Acknowledge these effects without criticism.
Imagine shame as a heavy cloak you've been carrying.
Feel its weight on your shoulders.
Now visualise slowly removing this cloak.
As you do,
Sense the lightness and freedom that comes with letting go.
Remember that shame is a universal human experience.
You're not alone in feeling it.
Recognise that while shame may have served a purpose in the past,
You can choose to release its hold on you now.
Take a moment to extend compassion to yourself.
You are worthy of love and belonging,
Regardless of any perceived flaws or mistakes.
As you prepare to return to your day,
Set an intention to approach yourself with kindness and understanding.
When you feel ready,
Slowly open your eyes and return to the present moment.
As we come to the end of this meditation,
Take a few moments to reflect on what you've experienced.
Notice any shifts in your body or mind.
Remember that healing from shame is a journey and every step you take towards self-compassion is valuable.
In the coming days try to be aware of moments when shame arises.
When it does,
Pause and recall the feeling of removing that heavy cloak.
Remind yourself that you have the power to choose how you respond to shame.
Consider keeping a journal to track your experiences with shame and self-compassion.
Writing can be a powerful tool for processing emotions and gaining insights.
As you move forward,
Know that you have the strength and resilience to face shame with kindness and understanding.
You are on a path of growth and self-discovery.
When you're ready,
Take one final deep breath.
As you exhale,
Imagine releasing any remaining tension or residual shame.
Slowly open your eyes and return to your surroundings,
Carrying with you a sense of lightness and self-acceptance.
Thank you for joining this meditation on shame and its impact on daily life.
If you found this helpful and would like to explore this topic further,
Would you be interested in a course that delves deeper into understanding and working through shame?
Let me know your thoughts.
If you're interested on working through your shame,
I have a course on Insight Timer soon to be released on developing strategies to move through shame and build resilience.
