Releasing Shame

Unfortunately, we all experience shame at some point in our lives, some of us more than others. In this guided meditation exercise, you will be guided through a process from the Adult Chair model that releases and transforms shame.

Transcript

The is a guided meditation exercise to help to release and transform shame.

Unfortunately,

We all experience shame at some point in our lives.

Somewhere along our life path,

We absorbed false beliefs or misinterpreted messages from our younger,

Underdeveloped young brain.

Perhaps your parents or caregivers did or said things intentionally or unintentionally to create this misprogramming within you,

That you were unlovable,

Not worthy,

Or damaged in some way that resulted in this shame.

Despite what happened to you in the past,

Now is the time to heal and release this shame from your being,

For it is not who you are.

It is a cover-up,

A belief designed to make you think that you are scarred at your core and it just isn't true.

The key to healing these parts is to go into them,

Get to know them,

Which then transforms them.

Let us take this journey inside now.

Close your eyes and take a deep breath,

Settling into your body even more,

With each breath letting go and releasing any tension or tightness in the body,

Taking another deep breath and releasing more.

Feel your shoulders relaxing and moving down away from your ears,

Your back becomes loose,

Your breath is slowing down,

Your legs are relaxed,

Your mind is easy following my words and going with this nice,

Slow pace and relaxing.

Allow your mind to drift into the past and recover for you a shaming experience.

Take your time,

Your mind will locate and find the perfect memory for you to work with.

If by chance your mind is blank,

Allow the feeling of shame to become present.

Take your time with this.

Now whether it be a memory you have located or the emotion of shame,

Take a deep breath and locate in your body where the shame is located,

Where is it existing in the body.

Notice the physical space in your being that is the container for this shame.

It may feel like tightness in the body or tension or just an uncomfortable sensation.

Allow yourself to go there now.

Deep breathing.

When you locate the part of you that is holding this shame,

Move your awareness into this part.

What do you notice?

Explore further what that sensation feels like.

Is there a color?

Is there a texture?

Do you hear a sound or a voice?

What do you sense about this part?

Take a moment and explore this part.

If you'd like,

You can invite this part to come out of you and move in front of you.

When it moves outside of you,

Does it take on a new shape?

Perhaps it's a human form,

A younger version of you,

Perhaps a child or an adolescent.

Maybe it's just another shape.

If you don't see anything,

What do you sense about this part after you invited it to move outside?

What changed or didn't change?

Just watch and see what shows up.

Now,

Whether this part of you is still within you or in front of you,

Let's get to know it better.

First,

Remember to get clear on who you are today.

You are an adult.

Remember the age you are today.

Recite the month and the year to yourself,

Reminding yourself who you are today.

Now,

Move your awareness to the shame part and introduce yourself,

Letting that part know who you are,

Your name,

And that you are an adult and wanted to say hello and that you'd like to get to know this part better.

Wait for a response.

You may or may not get one.

Now ask this part what it would like you to know.

Just listen without correction.

Witness all of it.

What does this part want to share with you?

Whatever this part shares with you,

Validate all of it.

Let it know that you're sorry for not being there all those years ago,

But you're here now.

Now it's time to let this part know what you know is true about how it acquired this shame.

Perhaps your mother was mentally ill or sick or your father an alcoholic.

Share the truth to this part now.

We state this to this part not to shame or blame or caregivers,

But instead to speak truth to help unwind and clear up faulty programming that this part of you inherited,

Which created feeling broken or unlovable.

Take that truth to this part now.

Now let this part know what is true instead,

Instead of the shame.

For example,

What you heard and interpreted about yourself isn't true.

I know what's true.

You are love and nothing but love.

You are a lovable,

Sweet,

Precious being that got covered up with false beliefs.

I love you and I'm giving you permission to release these false beliefs you were given for they are not true.

Your caregivers couldn't reflect your divine beauty,

Innocence and pure love.

And I am sorry for that.

At this time,

Speak anything else you feel like this younger part of you needs to hear.

Now,

Ask this part if there's anything it needs from you.

After you hear this request,

Let it know that you can do this and you will be here for it.

As you tune into this part now,

Notice any changes.

Has it transformed in some way?

Think back to the shame.

How does it feel?

How has it changed?

Is it still there?

If it's still there in some way,

Ask it if there's anything it needs to transform.

Let it know that you will be there and will help.

Lastly,

Let this part know that you will be back to visit soon and reconnect.

When you feel complete with this part,

Say goodbye.

Know that these misinformed parts have good intentions.

These parts are trying very hard,

But are much younger parts and they don't know that you are present as an adult to guide them.

They are stuck in time,

Stuck in the past,

Frozen with incorrect beliefs about themselves.

Connecting with them and listening,

No matter how angry,

Silly or confusing they may sound,

Is what these parts need.

Just to feel heard and then to know that you are guiding them creates deep healing.

Take another deep breath.

Connect to the feeling of deep relaxation from where we began.

Invite the top of your head to open and feel the beautiful light energy from above penetrate down into and through your entire being.

With every breath you take,

Notice each cell in your body illuminate with light.

See your body glowing inside and out.

This is your truest self.

This is how you came into this body before your misprogramming of shame.

Come back to this place now.

Feel in this light through your feet and down into Mother Earth.

Feel the energy go down through your feet.

Feel and sense the light and remember you are the light.

Everything else is an illusion.

Let it go.

When you feel doubt about yourself or remnants of shame,

Come back to this light filled space and remember who you are.

When you are ready,

Open your eyes and feel the new light within your body and the truth of who you really are.

Take a deep breath.

Use this guided exercise as much as you need to help heal shame or any other misinformed parts and beliefs that need to be transformed back into light.

Reviews

Thank you, I knew I needed this but I didb’t know I needed it that much🙏🏽

Excellent walkthrough and highly effective parts work!

I've never cried like this during a meditation. It felt really, really good. The knot is gone. I will come back to this meditation anytime I need it, thank you 🙏

That was a really good practice. It led me right to some shame that had been stuck in my body for a long time. Thank you!

Wow. That was unexpected… tears and healing. Thank you 🙏🏻

A wonderfully healing meditation to release stuck emotions

This was the most impactful meditation I’ve done in a long time. Thank you for helping me recognize my hurting parts and offering them support.

Such a lovely place that was created through the meditation practice.
I’ll be returning to this meditation practice for sure 🙂🙏🏼🌟

A fascinating journey and inner dialogue. Thanks! 🙏

So beautiful! More of a therapy session than a meditation, it is deep and profound. So glad and grateful I found this one today 💛🙏🏻🌺

Beautiful guided meditation. I actually felt connected with this one

I am blessed and feeling relieved. My shame is deep and lifelong. I will return to this meditation often, as this first time was soothing for me.

Oh my goodness!!! 🙏 🤲..... Tyndall you thank you thank you. You took me straight there, exactly Webber I needed to go. 🙏

I connected with my childhood self and he was upset, and ashamed of those feelings. But he was just human, capable of being hurt

I feel relief and lightness after doing this meditation- thank you.

That was a big emotional experience; I tapped on the EFT tapping points to help my nervous system feel safe moving through it. I appreciate this and will revisit it!

I knew it was shame, but it was very helpful to see where it was located in my body and to see its shape: it was in my bladder, and was like a partially burned/burning piece of paper in sort of blackened yellow gold of a photo negative.. As I moved through the process, the burning paper became a young girl, same colors. The shame in my body was replaced by a tiny, bright red heart of love: I can feel it soothing and healing me even now. What a relief.

Wow.. extremely powerful, I cried for the whole meditation
Thank you so !! 🙏🏻

Very raw and compassionate; great tools. Thank you!!🙏🏽🙏🏽

This was wonderful. Similar to other trauma healing I have done but so nice to have in a meditation directly linked to what I was trying to process today. Thank you! 🙏