This practice blends Jewish teachings on repentance with some modern understandings of regret and growth,
Drawing from some of the insights from Brene Brown on how we face our mistakes,
Not with shame,
But with the intention to learn,
Reflect,
And evolve.
So I invite you to take a comfortable seat,
Unless you're walking,
In which case just be aware of your feet as they move on the ground.
And in general,
Just be aware of your body in this moment and let it relax.
If you feel comfortable and you're sitting,
Close your eyes and allow your breath to deepen,
Feeling yourself grounded in the present moment.
Be aware of your breath as it comes in and out.
And just try and let go with the out-breath of any tensions you have in your body.
And with the in-breath,
Draw in a feeling of relaxation and peace.
So I invite you to begin now by acknowledging your desire for healing and growth.
The essence of Tshuva is about returning.
Returning to your truest self,
To integrity,
To love,
And to compassion.
It is not about harsh judgment,
But about realignment.
Realignment to your highest self.
So I invite you now to take a few moments to reflect on something you wish to change in your life.
It could be a behavior,
A pattern,
A transgression,
A relationship.
I invite you now to reflect on this and then notice it without judgment and just observe.
I invite you to become aware of your breath again and silently say to yourself,
I am here to return to wholeness.
I am here to grow.
Now we'll be moving through the awareness of something that needs healing.
Bring your mind to something specific that you wish to do Tshuva for.
It could be an action,
Could be a word,
Or even maybe a missed opportunity.
Somewhere where you could have acted differently.
Now feel the weight of this action or inaction.
The missed opportunity for kindness or connection or courage.
And I invite you to notice if regret or guilt begin to surface.
As Brene Brown reminds us,
Regret is not a punishment,
But a reminder that reflection and change are necessary.
I invite you to sit with the feeling of regret for a moment,
And breathing into it,
Allow yourself to acknowledge,
This did not align with my values.
This is not who I want to be.
As you breathe deeply,
I invite you to place your hand on your heart and silently repeat,
I recognize my misstep.
I acknowledge it with compassion.
Next,
Regret,
The doorway to growth.
Brene Brown teaches that regret is powerful because it invites reflection.
In this moment,
Ask yourself,
What did this experience teach me?
How can I grow from this?
Visualize yourself looking back at the moment of your transgression.
What would you have done differently?
Not from a place of shame,
But from a place of wisdom.
Picture yourself making a new choice,
A braver choice,
A more compassionate choice.
As you imagine this new outcome,
Feel your heart expand with the possibility of growth.
Know that regret can be the beginning of transformation.
I invite you to inhale and exhale.
As you inhale,
I invite you to think,
I learned from my mistakes.
As you exhale,
I invite you to think,
I am capable of growth.
Breathing in,
I learned from my mistakes.
Breathing out,
I am capable of growth.
Next is releasing the burden,
Verbal tshuva,
Vidui,
Confession.
In tshuva,
We take responsibility by speaking aloud what we want to change.
If you feel ready,
Imagine yourself speaking directly to the divine presence,
To the shakhina,
Or to your highest self,
Expressing your regret.
I invite you to say in your mind,
I regret this action or inaction.
I resolve not to repeat it.
I commit to changing my behavior,
To living in alignment with love and compassion.
I invite you to feel the relief of speaking your truth,
Even in this silent space.
Acknowledge that this step is not about guilt or punishment,
But about accountability.
You are taking responsibility for your actions,
Which empowers you to move forward.
As you become aware of your breath in and out,
Breathing in,
Feel the weight lift.
Breathing out,
Say,
I release the weight of this regret.
I am on the path of renewal.
Feel the weight lift.
Breathing in,
Breathing out,
I release the weight of this regret.
I am on the path of renewal.
Next,
The future.
Commitment to growth.
Chuva isn't complete without a sincere resolve to change.
Bring your mind now to the future.
Visualize yourself in a similar situation,
Where the temptation to act out of alignment might arise again.
Picture yourself making a different choice,
A choice rooted in the values you hold dear.
Feel the strength of your commitment to live more mindfully,
To act with integrity,
Compassion,
And love.
Know that this resolve is part of your healing.
As you inhale,
I invite you to say to yourself,
I am capable of change.
As you exhale,
I invite you to say,
I commit to growth and renewal.
Next,
Forgiveness for others.
If your transgression involves someone else,
Take this moment to consider what steps you might need to take to make amends.
Picture that person and imagine asking for their forgiveness,
Not only in words but through your actions.
Feel the weight of any unresolved tension between you begin to soften.
As you inhale,
I invite you to silently say,
I seek to repair.
As you exhale,
I will make amends.
Breathing in,
I seek to repair.
Breathing out,
I will make amends.
Finally,
Let us close with compassion and let go of shame.
We recognize that Truva is not about shame.
Shame says I am bad,
But guilt says I did something wrong and I can make it right.
Allow any lingering shame to dissolve,
Replaced by compassion for yourself.
You are not defined by your mistakes,
But by how you choose to grow from them.
As you breathe in,
I invite you to repeat,
I am worthy of love and connection.
As you breathe out,
I return to wholeness.
Breathing in,
I am worthy of love and connection.
Breathing out,
I return to wholeness.
Take a moment to rest in the stillness,
Feeling lighter,
More open,
More connected to your truest self.
When you are ready,
Gently open your eyes or lift your gaze.
Carry this sense of clarity and renewal with you.
Remember that Truva is a process,
A practice of returning,
Learning,
And becoming.
It is not instant perfection,
But a path towards perfection.
But a path towards a life of greater authenticity,
Connection,
And love.
Breathing in once more,
I invite you to say,
I am on the path of return.
Breathing out,
I am enough as I am,
And I am always becoming.
I am on the path of return.
I am enough as I am,
And I am always becoming.
Thank you for joining me today.
I wish everybody success and wholeness and happiness and a relief of suffering in their path of return of Truva.
Take care.
This is Rabbi Ben Newman.
This has been the Neshama Project podcast.
