Welcome to this stay with yourself meditation for releasing shame,
Guilt and self judgment.
I would like you to start by finding a quiet,
Comfortable,
Safe space where you can fully relax and just let yourself be.
Feel free to pause this meditation and take your time.
Finally setting yourself up for optimal comfort,
Sitting up or lying down.
And when you're ready,
Just feel yourself in this space and bring awareness into your breath.
You can close your eyes and just really feel the air moving in and out of your body.
Feel your skin and just feel these two things.
Feel your breath moving in and out and feel your skin.
Feel where your clothing touches your skin and feel where your skin is exposed to the fresh air.
Feel your face,
Your hands.
And feel your breath moving in and out through your nostrils,
Steady and easy.
And just keep this steady,
Even breath.
Really find a breath that feels good to you breathing as deep into your belly as is comfortable for you.
Relaxing your heart space,
Feeling your whole body become soft and heavy as you breathe in and out.
And really open your heart.
Relax and open,
Relax and open.
There's anything you come back to during this meditation,
It's the phrase relax and open and then just relax your body and open your heart.
Now from this space,
Open heart,
Relaxed body and deep steady breath.
I want you to feel whatever shame and guilt and self judgment you've been carrying.
Gather it up.
Imagine that you're putting it into a pile and as it rises up within you,
Set it in the pile and just let whatever your mind and body brings up for you right now,
Just allow it to come.
Invite any shame and guilt and self judgment to rise to the surface.
And with your breath,
With your exhale,
Just relax your body,
Open your heart and let go of whatever it is.
Imagine you're putting it in a big pile and just take your time and keep breathing.
Anything,
It can go back as far as your childhood,
It can go back as just a minute ago.
Shame,
Guilt,
All the things you beat yourself up for,
You judge yourself for,
All the mean things that you say to yourself about yourself in your head.
All the things,
Just let them come up and then just imagine putting them in that pile.
The pile is going to get big maybe.
If the same things keep coming up over and over,
Just keep putting them in the pile.
Okay?
Yes.
And breathe and relax and open,
Relax and open.
Allow anything that comes up to come up and put it in the pile.
Anything that feels heavy,
That's really weighing you down.
Any fear,
Shame,
Guilt,
Anxiety,
Resentment,
Anger,
Put it in the pile,
Put it in the pile and breathe and relax and open.
Beautiful.
And if things keep coming up,
Allow them to come up and just watch the pile grow as your body becomes lighter as you release,
As you release things into the pile,
Releasing your heavy burden of shame and guilt and self judgment.
Anytime you feel heavy,
Anxious,
Forlorn,
Depressed,
Oftentimes sad or lonely,
A lot of it comes from feelings of shame and guilt and self judgment.
So release all those things now.
Let them go.
Release people.
Release circumstances.
Let them go.
Let them go.
Put them in the pile and step back and look at the pile in your mind's eye.
Keep breathing.
Keep feeling yourself here,
Relaxing and opening.
Look at this pile.
Now I want you to strike a match and I want you to throw it on the pile and watch it go up in flames like a giant bonfire on a beach.
Watch this enormous pile,
The lifetime of guilt and shame and self judgment go up in flames.
If you need to keep lighting matches and keep setting it on fire,
Keep doing that.
Watch the blaze.
Watch the ceremony of it and feel the relief in your body.
Just allow your body to relax and feel the relief.
Relax and open and breathe into your heart space,
Breathe into your belly and just watch it burn.
Feel yourself free of it,
Light and free and know that anytime a thought,
Feeling,
A sense of guilt or shame or self judgment arises.
Just call up this image in your mind's eye and throw it on the bonfire and let it burn.
This blaze is ever present for you.
There's no place in your life,
In your holy,
Sacred,
Beautiful human life for guilt,
Shame or self judgment.
There's no place in your life for guilt,
Shame and self judgment.
Let it go.
I'm going to leave you here with several minutes of soft music.
Keep breathing,
Keep feeling your skin,
Keep reminding yourself to relax and open and allow anything that needs to come up that it's no longer serving you,
Any pain,
Trauma,
Hurt,
The past,
Throw it on the fire,
Throw it on the fire,
Let it burn and feel yourself born again here in this moment.
Because you are no longer weighed down and burdened.
I will leave you here,
Take as long as you need.
In the meantime,
May you stay with yourself today and always.
And God Bless,
God Bless.
You You You You You You You You You You
