Contemplating Shame with Self-Compassion In this contemplation we aim to allow difficult emotions to surface.
By asking questions,
We confront shame.
We can embrace our imperfections with self-compassion.
Without reacting or judging,
We can open our hearts,
Acknowledge or even accept our shame by trusting in our inner goodness.
Make yourself comfortable and close your eyes.
Feel the sensations in your body and notice its position.
Relax your jaw.
Let your shoulders sink.
Allow your breath to flow in its natural rhythm.
Notice how your breath effortlessly flows in and out.
Feel the movement of your breath in your abdomen.
Observe it rising and falling with each breath.
Contemplate.
In what situations do you feel imperfect?
When do you put yourself down?
Feel shame or even aversion?
Think of a situation where you felt ashamed or were shamed.
Engage with the memory without judging it.
Just notice the thoughts,
Feelings,
And sensations that arise.
Thoughts are mental events.
Let them come and go.
Which emotions arise when you feel shame?
Be curious without judging.
Can you identify physical sensations linked to shame?
Be curious.
Feel the sensations and emotions.
Recognize the themes and stay with them.
What do you experience in your body-mind when you turn against yourself?
Do you feel shame?
Do you feel aversion?
Or do you feel fear?
Become a mindful observer.
Examine closely.
Be open without judgment.
Notice how this creates space to meet the challenges.
When do you feel unworthy,
Unlovable?
Allow yourself to feel the discomfort,
The pain of shame.
Are you the problem?
Where do the beliefs you use against yourself come from?
You were not born a bad person.
Where did the conditioning come from?
Did you have a traumatic experience?
Or was it our competition-driven society?
Open your heart and feel compassion for yourself.
Send care to the hurting parts of your being.
Embrace the pain with a compassionate presence and hold it with love.
Call another situation where you felt ashamed or were shamed.
Expand your awareness to encompass your whole body and all sensations.
Can you accept this experience as it is?
Notice how respect and acceptance changes your perspective.
Let go of the focus on shame and feel deep compassion for yourself.
Allow yourself to trust loving awareness.
Feel that you are one with it.
Ask yourself,
Who am I when nothing about me is wrong?
Allow love and light to fill every aspect of your being.
This is the source of wholeness that you really are.
Choose to share this love with everyone you meet today and tomorrow.
Take a few deep breaths.
Redirect your attention to the rising and falling of your abdomen.
When you're ready,
Open your eyes.
