Welcome.
Let the space be where you meet yourself at softest.
Shame often hides in silence and shadows,
But in presence and compassion it can dissolve.
Find a stable position,
And if it is available to you,
Close your eyes.
Take a deep breath in through your nose and slowly exhale through the mouth.
Allow your shoulders to drop,
Your belly to soften and your face to relax.
The invitation is to bring your awareness gently into your body.
Notice any tension.
Notice any heaviness.
These may be places where shame has lived.
Do not try to change anything.
Just breathe.
With each inhale,
Say silently,
I see you.
With each exhale,
You are safe.
As the Bhagavad Gita reminds us,
The self is never impure.
It is untouched by sorrow.
You're not your past.
You are not your shame.
Now we invite a sacred mantra,
A gentle sound that purifies and reconnects us to our truth.
Om Namah Shivaya.
I bow to Shiva,
The inner self,
The highest truth within me.
Repeat silently or whisper it softly.
Let the words move through your breath.
Let's now begin repeating the mantra.
Say in your mind,
Slowly,
With awareness.
Om Namah Shivaya.
Pause between each word.
Let it echo.
Om Namah Shivaya.
Each repetition is an offering.
Each repetition loosens the grip of shame.
Feel the sound washing over your heart,
Your chest,
Your belly.
If emotions arise,
Let them.
Tears are the body's way of releasing the story.
Keep repeating.
Om Namah Shivaya.
Om Namah Shivaya.
Om Namah Shivaya.
Soft,
Steady,
Spacious.
You may notice a warmth in your heart or a quiet stillness within you.
Let it grow.
Now gently let go of the mantra.
Let yourself rest in the silence it created.
Feel your body.
Feel your breath.
Feel your aliveness.
You have not just witnessed your shame.
You have honoured yourself.
Take a deep breath in and exhale slowly.
Place one hand on your heart and whisper.
I forgive myself.
I return to myself.
I am whole.
I forgive myself.
I return to myself.
I am whole.
And when you are ready,
Gently open your eyes.
Wriggle your fingers and toes.
You may carry this mantra with you anytime shame returns.
Om Namah Shivaya.
You are not broken.
You are sacred.
Thank you for listening.
Have a beautiful day ahead.
Stay well.
