Hello and welcome to this meditation which will be focused on releasing guilt.
Now you may experience guilt due to your past thoughts,
Words,
Or actions.
Guilt can be used constructively if you're able to realize the errors that you made in the past and make a commitment to change your future conduct with extra vigilance and mindfulness.
However,
What often accompanies guilt is judgment and negative self-talk and this often harms us and isn't very helpful.
So in this meditation we will work on releasing this judgment and negative self-talk and get into a place of acceptance.
And it's from this place of acceptance that we can consciously choose how we will show up in the future with full control and awareness.
So let's get started with this meditation.
Find a comfortable posture and keep your eyes open for this meditation.
Keep your body as still as possible,
Reducing any restlessness that may be present.
Systematically scan your body from head to toe,
Releasing any tension found in the body.
You may observe,
For example,
A furrowing of the brow or a tightening of the jaw.
See if you can relax the areas that are tight and imagine releasing and letting go of this tension completely.
Start to bring your attention to your head and begin to observe your thoughts.
Let your thoughts start to run without focusing on the content of your thoughts,
Such as the words or stories that may arise.
Be mindful of any tension in the forehead area or anywhere else in the body.
If you notice a tightening or gripping in the forehead or anywhere else,
See if you can relax this area.
Once again,
Notice your thoughts.
Starting to go further,
Can you observe the specific qualities of any guilt or shame that you experience?
Does your guilt or shame have a particular size or texture or certain weight to it that is experienced in the head or forehead area?
Does your shame or guilt have a certain energetic or rising quality or does it feel more slow moving and sinking?
Notice these specific textures or textures of your guilt or shame.
Of your experience.
Take your attention now and start to expand it to include the space of the room all around you.
Observe the space not only in front of you,
But also to the sides of you and to the space behind you as well.
Imagining that your awareness can fill the entire room.
As your attention becomes more expansive,
Start to notice how small your shame seems in comparison to the size of your attention.
Start to bring more attention to your attention.
Bring more of your focus to the space all around you.
And notice the shame start to disappear completely.
Just as a teaspoon of salt completely disappears a vast ocean,
Can you make your attention so large to notice the room all around you that your shame completely dissolves in the vastness of your attention?
And as we end our meditation today,
Start to bring your hands together and feel gratitude for having practiced today.
Can you also feel happy that you've taken a very positive step in releasing the judgment or negative self-talk that often accompanies guilt?
Begin to also reflect on one positive action that you'll take today to counter the action that may have caused you this guilt.
As you go about your day today,
If you notice that you're feeling guilty,
If you notice that any residual guilt starts to rise,
You can come back to listen to this track,
And in the moment you can also release any tension or gripping of the mind.
From there you can create this spacious quality of expanding your awareness and instill a positive thought,
Word,
Or action.
And in this way we truly transform.
Thank you.
