Welcome.
I'm glad you're here.
As we begin,
Let me say this clearly.
This meditation is not about confronting anything.
You don't need to relive past experiences.
You don't need to understand where shame came from.
We're simply noticing how it shows up in the body and allowing a little more space around it.
Let's begin with the breath.
Take a slow breath in and gently let it out.
Now,
Breathe deeply.
Release completely.
Allow your body to settle into whatever is supporting you right now.
Notice where you are already held.
You don't need to brace yourself here.
Breathe deeply.
Allow your body to settle into whatever is supporting you right now.
Release completely.
Shame often lives in the body quietly.
It may show up as heaviness,
Tightness,
A desire to disappear,
A sense of pulling inward.
You don't need to go looking for it.
If something is present,
It will let you know.
And if nothing is obvious,
That's okay too.
Breathe deeply.
Release.
Completely.
If it feels safe enough,
Gently scan your body.
Not to fix or change anything,
Just to notice.
Is there a place that feels tight,
Warm,
Heavy,
Or closed?
Maybe your chest,
Your throat,
Your belly,
Your shoulders.
Choose just one area to rest your attention.
Breathe deeply.
Release completely.
No need to make the sensation go away.
You're simply allowing it to exist without judgment.
Notice its shape,
Its edges,
Whether it stays the same or shifts slightly.
You might imagine creating just a little more space around it.
Not removing it,
Just softening the boundary.
Breathe deeply.
Release completely.
Shame often tells us to turn away from ourselves,
To hide,
To disconnect.
But right now,
You're doing something different.
You are staying gently,
Respectfully,
On your own terms.
That matters.
Breathe deeply.
Release completely.
If it feels supportive,
You might place a hand over the area that you're noticing or somewhere else that feels grounding.
Allow that touch to say,
I am allowed to be here.
I don't have to disappear.
No need to believe the words fully.
Just allow them to be offered.
Breathe deeply.
Release completely.
You may notice an urge to distract,
To pull away,
To check out.
If that happens,
Simply notice it.
That urge once helped you survive.
You don't need to judge it or follow it.
Just noticing is enough.
Breathe deeply.
Release completely.
Over time and with repetition,
Your body may begin to experience that shame can be felt without being overwhelming,
That presence doesn't require exposure,
And that staying with yourself can happen gently in small moments.
Nothing needs to resolve today.
Breathe deeply.
Release completely.
As we begin to close,
Take one slow breath in and let it out.
Notice the space around you,
The steadiness of the room,
The surface beneath you.
If it feels right,
Bring a bit of movement back into your body,
Wiggling your fingers,
Rolling your shoulders.
And remember,
Shame softens through safety.
Not force.
You're allowed to take this slowly.
Breathe deeply.
Release completely.
When you're ready,
You may open your eyes or move gently into the next moment of your day.
Thank you.
For being here.
