Get comfortable in your seat,
Or lay down and gently close your eyes.
Allow your body to settle into this nourishing moment.
Take a few soft breaths,
And release.
Guilt.
It is that heavy feeling we carry when we believe we've done something wrong,
Or failed to do something right.
It's the weight of our own judgment against ourselves.
It's a whisper that says,
I should have known better,
I shouldn't have done that.
Have you ever felt this?
Perhaps you're feeling it right now.
There is no need to push it away.
Today,
We're simply going to be with it,
And invite this emotion in,
Allowing it to move through us.
Begin by noticing where guilt lives in your body.
Bring your awareness inward.
Does it sit heavy in your chest?
Does it cause your throat to tighten?
Perhaps it settles like a stone in your stomach,
Or creates tension in your shoulders.
Just notice where it is.
You don't need to change it.
Simply observe.
Now,
Breathe into that space.
Imagine your breath is warm,
Compassionate light.
As you inhale,
Direct this light towards the place where your guilt resides.
As you exhale,
Soften and let it go.
Take one more gentle inhale,
And softly release.
Guilt often comes from a part of us that cares deeply.
It reveals our values to us.
It proves we have standards.
We want to be good.
Can you recognize this in you?
Beneath the guilt,
There is someone who wants to be the best person they can be.
Whisper gently to yourself,
I see you.
I hear what you're trying to tell me.
Now ask yourself,
What do I need to learn from this?
Are there amends I need to make?
Is there forgiveness I need to offer to someone else or to myself?
Whatever arises,
Meet it with kindness.
You are human.
You are learning.
You are allowed to make mistakes and still be worthy of love.
Take a deep breath in,
And as you exhale,
Imagine that heavy feeling beginning to soften,
Like ice melting into water.
Not disappearing completely,
But becoming much lighter.
Something you can now carry with more ease.
With each breath,
Continue this softening.
Breathe in compassion.
Breathe out the grip of guilt.
You might notice the sensation changing,
Shifting,
Or perhaps it stays exactly as it is.
Both are okay.
You are simply practicing being with yourself exactly as you are.
As we come to the end of this practice,
Place one hand on your heart.
Feel the warmth of your own touch.
Offer yourself these kind words,
I'm doing the best I can.
I am learning.
I am growing.
I am worthy of my own compassion.
When you're ready,
Gently open your eyes,
And be willing to carry this kindness with you as you move throughout your day.
