Loving Kindness For OCD Shame (5 Minutes)

Intrusive thoughts in OCD are often followed by something even harder to sit with: shame.

This powerful 5-minute practice helps you step out of that spiral, not by analysing the thought or seeking certainty, but by reconnecting with yourself through loving kindness.

Using simple, repeatable phrases, you’ll practise meeting yourself with warmth instead of self-attack.

Come back to this whenever shame feels loud.

Transcript

Welcome, This practice is for moments when OCD brings up intrusive thoughts and with them a heavy sense of shame. Let's begin. Just noticing that you are here, Gently breathing in, Holding it and gently and slowly breathing out. And notice what is already here. Intrusive thoughts, Doubts, Images and alongside that, Shame. Shame can feel heavy. It pulls you inwards, Away from the world and away from yourself. You might notice the urge to hide, To withdraw or to go over things again and again, Trying to make it feel okay. Let's gently name that. This is OCD and this is how it can feel. Gently bring your attention to your body. Where do you feel this shame most right now? Is it a tightness? A heaviness? A sinking feeling in your chest? You don't need to change it. You're just noticing it. This is a practice of loving kindness. A way of gently reconnecting with yourself in a moment where shame may be pulling you away. So now begin to offer yourself these words and say them to yourself in a warm tone, Slowly and gently. May I offer myself kindness in this moment. May I support myself in this moment. May I give myself the understanding I need. May I allow myself to be human in this moment. Let the words land. No need to force them. No need to fully believe them. Just offering them to yourself. And again, Gently saying them warmly to yourself. May I offer myself kindness in this moment. May I support myself in this moment. May I support myself in this moment. May I give myself the understanding I need. May I allow myself to be human in this moment. Shame may still be here. The intrusive thought may still be in the background of your mind. And you are not turning away from yourself. Continue once more. May I offer myself kindness. May I support myself. May I give myself the understanding I need. May I allow myself to be human. And just notice what this is like to stay with yourself instead of pulling away. To offer yourself something different in a moment where shame might usually take over. Even if nothing feels dramatically different, Something has shifted. You are still here, Not turning against yourself. And that matters. And when you're ready, Gently return to the room, Taking with you this intention to meet yourself with kindness and to return to this practice whenever shame tries to pull you away from yourself.