Welcome,
Beautiful soul.
Take this opportunity to find a comfortable position.
You can sit upright with your feet on the ground.
Or if lying down feels better for you,
Go ahead and do so.
When you're ready,
Gently close your eyes if that feels safe for you or you can just soften your gaze.
Begin by taking a deep breath in through your nose.
.
.
And let it out slowly through your mouth.
Bring your awareness to your belly.
As you continue to breathe deeply in through your nose and slowly out through your mouth.
Continue to do this with intention.
Intention for today as we scan the body.
As we uncover where shame lives within you Let's do that again in through the nose.
Inhale deeply.
And exhale fully.
And one more time.
Letting your body soften with each breath that you take You feel the tension within.
To release,
To soften.
And really begin to notice where you may feel that tension in your body.
And notice the shift.
That is starting to occur now and that will occur as you continue.
On this journey.
Now bring your attention to the top of your head.
Just notice what's there.
Notice any sensation any tingling Notice the temperature.
And how that space is feeling.
Slowly scan down to your forehead.
Your eyes your jaw,
Is there any tension here?
Is there any tightness?
Or maybe there is softness.
.
.
Just continue to notice all of these areas.
Notice without judgment.
Just really being in the moment.
As you continue to scan your body.
Next,
Let's bring your awareness to your neck and shoulders.
An often place.
Where you may feel that heaviness,
That tension and tightness if shame lived here.
What would it feel like for you?
Is it that heaviness,
That tightness?
Is it warm,
Buzzing,
Aching?
There's no wrong answer.
Move your attention down into your chest.
Notice the rise and fall as you breathe.
Does shame ever sit here?
Like a weight on your heart Is the shame so heavy?
That you have trouble breathing.
What does this shame impact?
Not only that physical feeling of your chest but your heart.
Allowing it to feel.
Again,
Just simply notice as we continue to scan the body.
Now bring your awareness to your stomach.
To your belly.
This is a common place where shame will hide.
There are not.
He pecks.
An ache or cramping.
Maybe there's nothing at all.
Allow whatever is here to be here,
To be in this moment as you continue to notice where the shame is living within you where the shame is showing up in your body.
Scan down through your hips,
Your thighs,
Your knees.
And all the way into your feet.
Notice.
Any sensations that feel different.
Notice if any of those parts of your lower body carrying a heaviness.
Born.
Do any of those areas feel light?
Continue to notice.
Take a slow,
Deep breath in.
.
.
And on the exhale,
I invite you to whisper silently to yourself.
I see you.
I'm safe with you.
Let's do that two more times Inhale deeply.
Exhale,
I see you.
I'm safe with you.
I see you.
I'm safe with you.
Beautiful work.
Let's take one last deep,
Nourishing breath in.
And as you let it go,
Sigh it out.
However that sound wants to come out.
Allow yourself to experience that release.
And when you're ready.
Gently wiggle your fingers and your toes and slowly open your eyes Take a moment to notice.
Where did shame show up for you today?
How did it feel?
This awareness is incredibly powerful.
By naming the shame.
You are already beginning to loosen its grip.
I am so proud of you for taking this journey to dig deep and to recognize where shame lives in your body Welcome home.
