Welcome to this guided meditation for releasing self-blame and guilt.
Find a comfortable and quiet space where you won't be disturbed.
Take a moment to sit or lie down in a relaxed and comfortable position.
Close your eyes and take a deep breath,
Inhaling in through the nose and long,
Slow exhale out through the mouth.
Remember you are here to free yourself from the weight of self-blame and guilt.
Let's begin.
Take a deep breath in through your nose,
Allowing your abdomen to rise as you inhale and exhale slowly through your mouth.
At your own pace,
Continue to take a few deep breaths in through your nose,
Allowing your abdomen to rise with each inhale and exhale slowly through your mouth,
Releasing tension with each breath.
In your mind,
Set the intention to release all self-blame and guilt.
Notice where in your body you feel these emotions.
Just notice.
Recognise that carrying these burdens no longer serves you.
It is time for you to find peace and self-compassion.
Just take a moment to feel into the words around your intention to release self-blame and guilt.
Imagine yourself standing by a beautiful,
Tranquil river.
This river symbolises the flow of life,
Of growth and change.
In your hands,
Visualise you are holding a leaf.
From this leaf,
Place any self-blame and guilt that you have been carrying.
Release the leaf into the river and watch as the leaf gently floats on the surface of the water,
Carried away by the gentle current.
See it moving further and further away from you,
Taking with it the weight of self-blame and guilt.
Now quietly repeat the following affirmations to yourself,
Allowing the truth of each statement to deeply resonate within you.
I am deserving of forgiveness and self-compassion.
I release myself from the burden of self-blame and guilt.
I learn from my past but do not define myself by it.
I choose to treat myself with love,
Kindness and understanding.
As you continue to breathe gently,
Allow any feelings of self-blame or guilt to come to the surface.
Observe these feelings with compassion,
Acknowledging their presence without judgement.
Continue to breathe through any emotions that may be arising as you observe these feelings.
With each breath,
Imagine sending them further and further downstream,
Floating further and further away from you.
Now visualise a seed in your hand,
Representing a new beginning for you.
Imagine planting this seed in a fertile,
Nourishing soil by the riverbank.
See it grow into a vibrant,
Beautiful plant,
Symbolising your growth beyond self-blame and guilt.
As this plant thrives,
Feel yourself being reborn,
Free from the weight of the past.
Imagine sitting by the river,
Feeling a gentle breeze of self-acceptance and understanding.
Bring to mind a moment when you felt self-blame or guilt.
Now visualise yourself forgiving your past self,
Offering words of compassion and empathy.
Feel the lightness that comes with letting go of the past,
Returning to the breath and the sensations in your body,
Just allowing that lightness and peace.
As we conclude this meditation,
Take a few moments to bask in the freedom you have created within yourself.
You can return to this meditation whenever you need to release self-blame and guilt,
Allowing yourself to flow with the river of love,
Ever-growing,
Ever-transforming.
When you are ready,
Slowly open your eyes,
Carrying the self-compassion and peace you've cultivated into your day.
You are deserving of forgiveness,
Of growth and a future unburdened by the past.
