Hello,
My name is Sam.
This guided meditation is to help you to begin to release any guilt that you may be holding on to.
Guilt is a powerful emotion that we feel when we believe we did something inconsistent with our values.
We may have hurt someone that matters to us or done something that makes us feel ashamed.
Shame and guilt are two of the lowest emotions vibrationally speaking as they deal with our self or our perception of ourselves and can result in feelings of not being a good person.
Guilt however is a useless emotion.
It can't make you or anyone else feel better and nor can it change a situation.
It's like a poison inside us stored away deep in the cells of our body doing us harm.
Holding on to past guilt affects your mind,
Your body and your spirit as well as your relationships and overall well being.
By avoiding thinking about this guilt we're just prolonging the damage.
When we're in the vibration of guilt love will find it hard to make its way into our life so there may be more conflict and strife in our experience.
For our own sake we should try to take a closer look at these thoughts and feelings to start finding ways to release them so we can start to heal and to make ourselves whole again.
By expressing guilt productively we can restore our integrity.
Consciously acknowledging and releasing guilt allows the energy of it to flow through and out of the energy fields clearing toxicity and leaving you feeling more peaceful and allowing your body to release,
Relax and importantly heal.
So let's begin.
Find a quiet place where you can sit or lie undisturbed.
Settle into a position that you can comfortably rest in for around 5 to 10 minutes.
Ensure that your spine is long and supported.
Try just rolling the shoulders back and down away from the ears and relax all the muscles in your body and face that you do not need to have active.
Take a slow deep breath in through the nose if possible and gently let it go.
You may notice a sense of relaxation appearing almost instantly.
When ready take another deep breath in that fills your belly and lungs and let this one go more slowly than the last time.
Feel free to close your eyes if that feels good for you.
Take a couple of moments to observe the body sinking into a deeper state of relaxation and enjoy this time of stillness.
Now consciously bringing ourselves to face difficult thoughts can be scary.
After all we've varied them away out of sight for so long.
It can be very challenging to do this so you'll be very brave.
Just know that this process can only lead to healing and release.
If at any point you wish to ease away from the challenging thoughts simply bring your focus back onto the breathing.
Let's gently allow the mind to bring to the surface an experience or memory of a time for which you are feeling guilt now.
Maybe you said or did something to someone else or maybe it was due to not doing something when you could have and you're feeling terrible about it.
Allow this memory to surface in your mind and gently turn towards it.
You might like to imagine that you're on one side of a two sided mirror looking upon the thoughts rather than being in the same room as them.
From this external standpoint without judging or allowing yourself to be drawn into the full story of the thoughts can you start to identify what different emotions are starting to come up.
As one arises give it a label.
Try assigning one word to each emotion or thought.
For example you might be feeling ashamed and so you could label that emotion shame or you might be fearful and can label that one fear.
Give each different thought feeling or emotion a label.
Very good.
Now turning the attention to your physical body start to notice how your body is reacting to this.
What sensations can you feel in your body?
Where do you feel them?
Observe with curiosity the different sensations that appear and start to assign a label to them.
For example you might notice a sense of heat around the heart space so you could assign that warmth and so on.
As you do this also take into account the intensity of each one.
Is it a mild or stronger more intense sensation?
And remember if this is too difficult or feels overwhelming you can always return your attention to the breath.
Otherwise let's continue with this attention to the sensations in the body.
Identify the strongest of the sensations in your body and where it is situated.
See if you can feel where the emotion is in your body.
Is it in your stomach?
In your jaw?
Your neck?
Where do you feel tension or discomfort?
If it's within reach and comfortable to do so place one hand over the area.
If not in reach simply place your hand over your heart or belly.
This is your comforting healing touch.
You're releasing the nurturing hormones of oxytocin and endorphins which calm your system.
This touch is very soothing.
Notice the warmth from your hand permeating through your clothing and skin and allow this gentle warmth to travel through the area of sensation that you identified.
It helps to delve a feeling a little bit.
Using your breath inhale and send the breath to the area you are working on.
Allow the area to soften and relax and then breathe the air out relaxing further.
You might like to think of it in this way that the in breath brings the healing in and the out breath carries away the negative energy that no longer serves you.
As you practice this breathing exercise repeat to yourself I release all guilt or I forgive myself.
I release all guilt I forgive myself.
Repeat this breathing exercise reciting this mantra several more times.
If you find that the sensation has disappeared or is feeling a lot less than before then move to a different one if you have one.
Allow your hand and breathing to relax to their natural state and allow yourself to rest.
As you do so I will repeat some affirmations which you can recite after me if you wish or just allow them to permeate into your thoughts.
Let's begin.
I release all guilt I forgive myself.
I release any and all deep rooted guilt.
I clear all the ways I am consumed with guilt.
I release all this bottled up guilt and pain.
Holding onto guilt is harmful to me and my body so I let it go.
I clear and release any and all ways I am holding onto guilt.
I clear and release all my unconscious or conscious thoughts and feelings of guilt.
I release all the emotional shocks and traumas which have resulted in this guilt.
I release all the emotional shocks and traumas which have resulted in this guilt.
I release all my unexpressed and unresolved guilt.
I release all guilt.
I forgive myself.
I release all guilt.
I forgive myself.
I love myself.
All is well.
I am at peace.
Return your thoughts to the sensations of the breath,
The way that your body expands and contracts with each breath.
Before we reawaken from this relaxed state,
Let's practice a little bit of gratitude to set us into a positive frame of mind.
You can focus on something or someone that you are grateful for.
Or you could think about an activity that you enjoy doing that fills you with calm,
Happy and loving feelings.
You might pull up a wonderful memory and marinate in the feelings to install the goodness in your body and mind.
Allow those thoughts to fill your mind for the next few moments.
Wonderful.
In a very slow and considered manner,
Allow your body to begin moving.
Maybe start at the fingers and toes and gently move them to wake the body back up.
You can do whatever feels right here,
Whether it's a stretch or a hug or just to simply remain in this position for a few minutes longer.
When you feel ready,
Allow yourself to return to a fully awakened state and open your eyes.
You have done something wonderful for yourself today.
Well done.
I hope you enjoy this meditation and I wish you all the best.
