Set It Down: A Meditation For Softening Self-blame

There is a voice in most of us that keeps a record of what we wish we had done differently. This gentle, body-based meditation helps soften the inner critic and create space around self-blame and self-criticism. Through breath, grounding, and release, you’ll practice letting go of what no longer needs to be carried. A calming practice for self-worth, self-compassion, and coming back to yourself. No experience needed.

Transcript

Welcome, This is Heidi Reeves. Find a place where you can be still. And find yourself in a seated position. And gently let your eyes flutter closed. Take a deep breath in, Bring the breath from your toes to your crown. Hold at the top. And gently let that breath cascade back down your body. Knowing you're entering a space. A space where nothing asks you to be different than you are. Inhale through the nose. And on your exhale. Exhale out of your mouth and let that exhale be just a bit longer than the inhale. Do that one more time. Inhale, Bring it from your toes to your crown through the nose. Hold at the top. And exhale out your mouth. Just a moment longer than the inhale. Somewhere in you, There's a voice. And this voice keeps a record. It remembers what you said and how you said it. It remembers the things that you didn't do. The call that you didn't return. The way your face looked when you reacted and you thought no one was looking. You know this voice. It's been with you for a long time. And today. We're not going to argue with this voice or shout at it or shut it down. We're going to let it find some ease. Begin by bringing. . . Your attention into your body. Where does your blame live? Where does your blame live? Is it in your jaw? Your throat. Sit behind your eyes. And your neck. In the belly, Low and tight. Or in your chest as if something's standing on it. Wherever you find it, Just notice. Let your attention rest there the way that you'd rest your hand on someone's back to comfort them. And begin to breathe, Breathe into that place. Allowing yourself to Be alongside of it, Not fixing, Just noticing. And each time you exhale. Imagine. Releasing this heaviness into the earth. That earth, Mother earth, Pachamama, Take a little bit of your weight. Mother Earth is very, Very old. She has held much heavier things than this. On your exhale, Continue to allow the release. Allow what is heavy and holding you. To fully, Fully release into the earth. There's an old understanding that when Serpent outgrows your skin. She doesn't fight it. She allows it. She doesn't blame herself for having grown. She finds something rough. The stone. And she leans in. Slowly, Slowly allowing. The old skin to begin to loosen. Maybe some. Of what you're holding on to is something you've already outgrown. Something that fit you once. Know that it does not have to come with you. So let's focus on one thing. Not everything. One thing that you've been holding. That's been holding you back. One thing that's been holding you maybe in a place of shame or regret. Bring up this one thing, This one version of you that no longer fits. Let it come. And allow. Allow this process to happen. Let the one thing that's ready. Come forward. And silently say to it, I can acknowledge. What happened? Without continuing. To punish myself for it. I can take. What I've learned with me. And I can put down what I no longer need to carry. Begin to breathe this down out of the jaw, Out of the throat, The neck, The chest, Wherever it sits, Down the spine, Through the legs, And deep into the earth. Breathe this heaviness down. Knowing that mother earth She doesn't judge what she receives. She's the great giver. She just composts everything. That is what she does. What is heavy becomes soil. Becomes nourishment, Becomes something new, Transformed. Inhale in. And on your exhale, One last release. Allowing anything heavy to flow back to the earth. And then let yourself be still. Feel the weight of your body. Feel the ground beneath you. Notice the place where you are holding so tightly. It may not be gone. Just notice if there's a little more room there. Take a little more breath. A little less holding. Let that be. Enough for today. You don't have to resolve everything and you don't have to carry everything. Take one slow breath in through your nose. And gently release that breath out your mouth. Begin to wiggle your feet and your hands. Feel the grounding earth beneath you. And when you're ready. Slowly open your eyes. Take your time coming back. Thank you for joining me today.