Welcome to this guided meditation for nurturing self-compassion and releasing shame.
Now there might be a lot of feelings coming up during this meditation.
And I invite you to be present with whatever may come up.
It might be really challenging.
There may be a lot of unresolved or hidden feelings,
Memories that are resurfacing.
But in order for you to truly process and to have an opportunity to let it go,
You need to feel it.
The times of hiding these things and not looking at them,
They have to come to an end.
Now sit comfortably in a quiet space,
Allowing your body to settle into a relaxed posture.
Close your eyes,
Taking a moment to connect with your breath.
Inhale deeply through the nose,
Feeling the breath expand your chest.
And exhale slowly through the mouth,
Releasing any tension.
Let's do this two more times.
Inhaling deeply through the nose,
Feeling the crown of the head lifting up towards the sky,
Expanding into your chest.
And exhaling with a sigh through the mouth,
Letting everything go.
One more time,
Deep inhale through the nose,
And exhale,
Release.
Now let's settle into a breath in and out through the nose,
Perhaps even bringing one hand on your belly,
One hand on your heart.
Just softening into a natural rhythm of the breath,
Very gradually letting your breath deepen.
And let each breath anchor you in the present moment.
Know that you're safe here,
That you're held,
And that it is okay to feel whatever comes up during this meditation.
As you breathe,
Envision a warm and comforting light surrounding you,
Creating a safe and nurturing space for this deep self-reflection.
Slowly drawing the awareness now to the natural rhythm of your breath.
Perhaps imagining the breath as it comes in through your nose,
Pours all the way down into your lower abdomen,
Feeling the expansion in each and every cell,
Becoming enlivened with this new prana,
This life force.
And as you exhale visually,
Following your breath as you pour it back out,
Creating more room for the next deep inhale.
Feel the gentle rise and fall of your chest,
The subtle expansion and contraction of your belly.
With each breath,
Imagine a soothing wave flowing through your body from the top of your head to the tips of your toes.
Allow any tension to dissolve,
Creating a deep sense of calm and safety within.
Breathing long and deep,
Using this time to create a foundation of safety,
Relaxation,
And openness.
Now gently shift your focus to a specific memory or situation where you felt shame.
Visualize the details of this moment,
Noticing the surroundings,
The people involved,
And your emotional state.
Allow yourself to feel the sensations in your body as you revisit this experience.
Without judgment,
Observe the emotions that arise.
As you immerse yourself in this memory,
Bring attention to any physical sensations accompanying the shame.
Notice where they manifest in the body,
Perhaps a tightness in your chest,
A pit in your stomach,
Or tension in your shoulders.
Breathe into these areas,
Allowing the breath to soften and release any stored tension.
Embracing the sensations without any resistance,
Acknowledging the interconnectedness of your emotions and your body.
And perhaps you're even feeling called to move a little bit,
Moving any stuck energy opening your body,
Massaging those areas of tightness.
Not just through your mind,
But also physically,
Showing yourself some compassion and love as you revisit this experience.
Now shift your focus to self-forgiveness.
With each breath,
Invite a sense of compassion to envelop you.
Remember that you are human,
Capable of growth and change.
As you inhale,
Gather the courage to forgive yourself for any perceived shortcomings or mistakes in that moment of shame.
On each exhale,
Release the grip of shame,
Allowing it to dissipate like a dissipating cloud.
Visualize yourself surrounded by a healing light,
Offering warmth and acceptance.
Breathing long and deep,
Staying with any feelings,
And continuing to offer yourself acceptance,
Forgiveness,
And love.
Now shift your attention back to the present moment.
Inhaling deeply,
Feel a renewed sense of self-compassion.
Exhale releasing any remnants of shame that may still be stuck in your body.
Take a moment here to express gratitude for your capacity to reflect,
Grow,
And forgive.
