Welcome.
Take a moment to settle in.
Finding a comfortable position.
Allow your body to soften just a little more with each breath.
Notice the rise and fall of your chest,
The natural rhythm of your breathing.
With each exhale,
Imagine releasing a bit of tension,
Making space for gentleness.
Today we'll explore a tender but important feeling.
Shame.
Shame often shows up as a heavy weight,
Critical voice,
Or a sense of not being enough.
It can be uncomfortable.
It can sometimes feel overwhelming.
At times unbearable.
But it's also a part of being human.
And when we meet shame with compassion,
Instead of pushing it away,
Something begins to shift.
Let's take a slow breath in and out.
Let's take another slow breath in and release it slowly.
Now gently bring your awareness to where you feel shame in your body.
Maybe in your chest or somewhere else entirely.
There's no right or wrong answer.
Just notice where it lives in your body right now.
If this feels like too much,
Try imagining observing it from a safe distance.
As if you're standing beside it,
Not inside of it.
Now place a hand over the area where you feel this shame.
Or simply imagine sending warmth there.
Breathe slowly into that space.
Picture your breath carrying kindness,
Like a soft light toward the heaviness.
You might silently say to yourself,
It's okay that you feel this way.
You are not alone.
You are worthy of compassion.
Try noticing how shame responds when it's met with understanding instead of judgment.
It may soften or shift or stay the same.
All are okay.
There's no right or wrong.
Let's picture that again.
Your breath carrying kindness toward the heaviness.
Silently saying to yourself,
It's okay that you feel this way.
You are not alone.
You are worthy of compassion.
Continue noticing shame responds when it's met with understanding and compassion instead of judgment.
Imagine calling on that soothing presence you've met before.
Calm,
Comforting energy within you.
Let it sit beside the shame.
Offering gentleness and care.
You don't need to force anything.
Just allow the soother to hold space.
The way a kind friend might quietly sit beside you.
Notice how it feels to have both present at once.
Pain of shame and the warmth of compassion.
Letting the soothing presence sit beside the shame.
Just offering gentleness,
Compassion,
Curiosity,
And care.
Allow the soother to hold space.
Noticing how it feels to have both present at once.
Pain of shame.
Take a deep breath in and slowly release it.
As you come back,
Remember,
You are not your shame.
You are so much more.
And within you lives a steady source of compassion that you can return to whenever you need it.
Carry that truth with you as you move into the rest of the day.
When you're ready,
Open your eyes,
Lift your gaze.
Remembering that steady source of compassion is there whenever you need it.
