Welcome to Whispers of the Heart Guided Meditations.
I'm your host and guide.
Noriko Tanigawa.
Shame and embarrassment can be deeply limiting,
Even crippling.
They can make us smaller.
Quieter.
More careful.
They can teach us to hide parts of ourselves to hold back our feelings,
Our thoughts,
Our desires,
And even our creativity.
Sometimes.
We carry these feelings for so long that we no longer notice how tightly they have bound us.
We may avoid something because we are afraid of looking foolish.
We may silence ourselves because we are afraid of being judged.
We may shape ourselves around expectations of who we think we are supposed to be.
And eventually,
The voice of judgment may no longer come from outside of us.
It may become our own voice.
Today,
I invite you to explore the shame,
Embarrassment,
And fear that may have limited you.
Not to judge them,
But to understand what they have been protecting and what they may have kept you from experiencing.
And when you are ready to begin releasing what no longer needs to bind you.
This is Unbound.
Transforming shame into inner freedom.
And whenever you're ready.
Let's begin.
Vine.
A comfortable seat.
While I don't.
Allow yourself to.
Move around to find.
The comfortable position of your choice.
You can be lying down,
Sitting up.
Leaning on the wall or not.
You can lie down on your back,
On your belly,
Sideways in a fetal position.
Whatever position that speaks to you.
Let's help this space to be you.
No judgment.
This is YouSpace.
Feel free to pause this meditation if you would like to grab something to help you feel more at home.
And now,
Let's start our practice by taking a deep breath in and out three times.
Let's take a deep breath in.
And breath out.
Let's take another deep breath in.
And breath out.
And one more time,
Let's take a deep breath in.
And let it all out audible breath out.
Allow your breath.
To return to normal.
And let's take this moment to.
.
.
Just feel.
Whatever the emotion that you're feeling right now.
Hold the space for the emotion to be there.
No need to judge it.
And sometimes we have emotions that comes up that doesn't make sense.
Sometimes.
The sadness comes in.
But you don't really know why and what you are sad about,
And that's okay.
This is just a space where.
.
.
You can't allow any of those feelings to come up.
There's no need to try and label or judge if you can't even tell whether it's sadness,
Frustration,
Anger,
Or.
.
.
Just the feeling of tiredness,
That's okay too.
Just allow yourself to be.
Allow yourself to feel.
And today we are going to.
.
.
Taco our emotions all the time.
Shame and embarrassment.
And I think.
Almost all of us.
Hub.
Those feelings.
And we are taught to be.
Shameful or Embarrassed.
When we didn't meet the expectations of our parents,
Teachers,
Or other responsible adults.
And back then,
When we were young.
.
.
It was important for us to learn those lessons.
It was important for us to understand.
The rules of the society,
How the society functions.
But sometimes we internalize that message too much.
And when we feel the shame,
Because.
.
.
Something that we cannot change about ourselves.
Like our appearance.
Situation or circumstances that are difficult to change in this moment.
Fits into that category of research.
Shame or embarrassment.
We dim our lights.
We feel we are less than.
Less than.
Everybody else out there.
We are less than.
People we know we are.
Less than worthy.
We are less than.
Everybody else who deserves.
So.
.
.
I want to hold a space to look at those feelings today because in previous meditation,
I mentioned that creativity is a superpower.
One of the.
.
.
Powerful emotions that can diminish that creative power.
Probably shame and embarrassment.
And I want you to look back in your life.
From your childhood all the way to now.
All the occasions when.
Your shame and embarrassment stopped you from doing something you wanted to do.
Stopped you from having the courage to do something.
And you can see as you look back.
Shame and embarrassment.
Act like a.
.
.
Very powerful fire extinguisher of your passion.
Recently,
I had this moment where.
.
.
I felt.
Shame.
And as soon as I felt it.
I felt almost as though my body was paralyzed.
Everything I was passionate about.
It seems so silly and small.
End.
I start really questioning.
Why I even care.
If I'm worthy of.
Doing any of these things.
So.
.
.
Today.
We're going to look at one thing.
That we are shameful all.
Something that We feel we need to hide from other people because.
.
.
We don't want other people to judge us for it.
And I think we all have something that we feel a little bit embarrassed or shameful of.
And if you have a lot of them,
Just trying to pick one.
And know that we are in this very safe space.
So I'm going to imagine.
There's a big sphere right in front of you.
This is where we allow our emotions to flow.
Inner arms.
And we are just observing that sphere,
So we are not interacting with those emotions.
We might feel the emotion in our body,
But.
.
.
We are not inside of the sphere.
We are watching this just outside of the sphere.
I want you to look at this particular thing that you were shameful.
I want you to feel.
What that makes you feel or not.
The circumstances that led you to this particular thing or how or what happened,
But more focused on the emotions.
I use sad.
Are you frustrated?
Are you feeling helpless?
Maybe you're feeling a little confused.
Allow all those emotions to come to the surface.
I'm pretty sure for most of us.
I'm not good enough.
Probably.
Comes to the surface as well.
And there's no need to.
.
.
Agree or disagree with all these thoughts that comes up.
Just allow it to be expressed.
You're just observing a sphere.
And I want you to hold this very loving space.
Whether you want to share this thing that you're shameful of with other people or not is totally up to you.
You don't have to.
But for now,
In this moment,
I want you to fully share that with yourself.
And really see this.
I want you to say to yourself.
It's okay.
I don't judge you for it.
Even with this thing,
I love you.
This thing.
That's what makes you less than.
This must show something that.
.
.
We might want to work on in our lives.
But that doesn't make us less than.
With these things that.
.
.
Wishing for all.
We love ourselves,
Even with that.
This thing that we're seeing for a while.
Is not going to change.
The love we have.
For ourselves.
And I know.
We have tendency to hide the things that we are shameful of.
And right now,
I want you to create this special space for this in your heart.
Make it okay for it to be here now.
There is.
No need to shame.
This is just part of you.
And we can accept it as is.
It's okay.
And imagine you.
Help this.
Bran kept off.
Unconditional love.
Can you visualize?
Wrapping.
The shame.
Wrapping this thing that you're shameful of.
Gently and lovingly with this unconditional love bracket.
And send love.
It's OK.
For those shameful things to be seen.
Because.
.
.
Your heart.
Your unconditional love that you hold within is so vast,
So big.
You have space to hold.
Those things that you don't like so much about yourself or you feel shameful.
And you can just allow it.
To stay in your heart with love.
Not shame.
No judgement.
Only acceptance.
It's okay.
I love you.
I want you to feel the love.
That is being poured into these things that you are shameful of.
I want you to think of ourselves like.
.
.
One of those disco ball from the 80s,
A shiny ball with Lots of tiny pieces of mirrors.
Stuck on the surface to make it shiny and sparkly.
And imagine.
Each one of those tiny mirrors as.
Just different parts of you,
Different facets of your personality.
This one thing you're shameful of is just one tiny,
Tiny mirror.
But that's also the mirror that makes up you as a whole.
And it's OK.
To have some mirrors that's not as shiny as others.
And what that does to the whole mirror is that some of the darker part of it makes the shiny part even brighter.
So in a sense,
That is also an important part of you.
Because without it,
You wouldn't know.
How brightly you can shine.
And sometimes we focus too much on the darkness.
And feel that we need to dim the brighter part of our lives.
You don't need to do that.
It's okay to shine.
It's okay to do.
What we want to do.
It's okay to express ourselves.
It's okay to be us.
And most importantly,
It's OK.
To hold the space for us to be us.
Many times when we feel shame and embarrassment,
We feel like we need to make us small.
Not take up too much space.
Let's create this safe space for us to be us.
We are safe.
Now I want you to look back on that things that you were shameful of.
How does that feel right now?
Are you able to see it with love?
And understanding.
And not allow that.
To extinguish your fire.
I feel that.
Behind those.
Feeling of shame and embarrassment lies.
Our inner child.
Of who he is.
Confused?
Lost and helpless.
So I want you to imagine.
Is think that you are shameful.
That you wrapped in an unconditional love blanket earlier.
We need to gently unwrap it.
And really look at it until you see.
Are frightened.
Inner child inside.
And I want you to.
Give a hug.
To this inner child,
Maybe wrap it with your Angonizola blanket again.
And say it's okay,
I love you.
I'm here.
And it's okay too.
Feel helpless.
I might not have all the answers and solutions right now.
But I'm here.
And region.
We can do this together,
Whatever it is that we need.
We want to do about this thing.
So it's okay.
I want you to pay attention to the sensations that you're feeling in your body.
Some of you may feel slight buzzing sensations along the spine or your hands and feet.
Some of you might feel a little bit lighter.
That's the unconditional love energy that is permeating through your body.
Now let's bring back this self-love and unconditional love.
Back into our physical realm.
Slowly.
Wiggle our toes and fingers.
Rotate our wrists and ankles.
Shake your neck yes and no.
Or whenever you're ready.
Story.
Open your eyes.
We'll come back.
Where we just did.
Is to transcend our shame and embarrassment.
In two.
Unconditional love and freedom.
I hope you feel a little bit lighter.
And maybe slightly euphoric.
Mellow.
A lot of our feedings start there.
We are ashamed or embarrassed about.
Those are just things and the feelings that needs to be seen.
So creating this safe space for us to feel.
And to embrace.
It's very important.
Really helps us kickstart our healing process.
There is no part of us that is too small or too simple to look at.
Embrace.
Each and every little things about ourselves.
And love.
Each and every little part of us.
Sometimes we just need to send a little more love even to those areas that.
We don't like so much about ourselves.
You see,
We can always practice our preference of what we like and what we don't like.
But that doesn't mean that.
We cannot or we shouldn't love.
The parts of us that.
We don't like so much.
Love really heals.
And it's important to.
.
.
Keep uncovering and loving.
Those parts of us that.
.
.
We don't feel so good about ourselves.
So if you know or someone who is struggling a little bit with self-esteem or feeling of shame and embarrassment.
Please share this meditation.
And if you haven't already.
Please follow me so that you'll be notified when.
I release the next meditation.
I welcome all comments.
So please rate this meditation or leave a review,
Comment or suggestion for the next meditation.
I would love to hear from you.
Thanks again for coming along in this healing journey and healing your shame and embarrassment with me today.
I think you just helped.
Making this world a little bit gentler,
More loving,
Accepting place.
I love you all.
And I'm sending all my love and support.
Thank you for listening.
And I will see you next time.
