It sometimes happens that the words or actions of others touch us deeply.
Imagine yourself in a meeting under the gaze of your colleagues.
Someone makes a negative comment about your work that makes you blush and doubt yourself.
Or during a moment with friends where a joke about your appearance triggers in you a feeling of not being good enough,
Pushing you to mask your pain with a smile,
Hoping to avoid more suffering.
These reactions are masks that consist of hiding one's pain behind an appearance of happiness.
This also manifests through this habit of judging oneself harshly,
Which is what we call self-sabotage.
Humiliation often finds its roots in the different trials of life,
Including those experienced in early childhood,
Such as being treated unfairly,
Feeling rejected,
Failing in public,
Or growing up in an environment where parents may be abusive.
These experiences leave behind deep emotional traces.
The child then learns to associate love and attention with negative behaviors.
If you recognize yourself in these situations,
Feeling a particular sensitivity to judgment,
A tendency to avoid social situations,
Or low self-esteem,
You might perhaps be facing a wound of humiliation that requires attention and care.
This meditation is an invitation to a healing journey to be practiced every day for at least 30 days,
Allowing for profound and lasting transformation.
I want to reassure you,
It is not a problem to fall asleep during this meditation.
Your unconscious continues to work.
Now,
Settle in comfortably as for a good night of sleep.
Set aside the day that has passed.
This time is yours.
Take a deep breath.
The meditation will begin soon.
Gently close your eyes and bring your attention to your scalp.
Imagine a sensation of softness,
Relaxation that begins to spread from the top of your head,
Releasing all tension in your hair follicles,
From your skull to your forehead.
Let this relaxation gently extend through your head,
Soothing your mind.
Now focus on your face.
Relax your eyes.
Let your eyelids become heavy.
Loosen your jaw,
Allowing your teeth to no longer touch.
Let it rest in your mouth.
Let this relaxation invade your cheekbones,
Your ears,
To the tip of your nose.
Finally,
Release all tension in your lips,
Your chin,
Your throat.
Move your attention to your shoulders.
Imagine a weight lifting from your shoulders as if any burden were removed.
Let the relaxation infuse into every muscle,
Every tendon from the neck to the shoulders.
Let this sensation of space,
Lightness spread.
Guide your consciousness along your arms.
Start with the upper part of your arms.
Gradually descend to the elbow in contact with the support.
Explore the forearms that surrender to their own weight.
The wrists gently release.
Progress to the palm of your hand.
Let your fingers relax one after another.
Allow each part of your arm to release completely.
Imagine your tensions escaping through your fingertips,
Leaving your arms in a state of total relaxation.
Now,
Direct your attention to your torso.
Become aware of your breathing.
Feel your chest.
Abdomen relax.
Release the entire abdominal belt.
Bring your attention to your back,
To your lower back.
Release all the muscles that surround the spine.
Become aware of your shoulders in contact with the support.
Allow this wave of relaxation to traverse your entire back to the trapezius that surrenders to this well-being,
To this relaxation,
To this peace.
Allow even more peace to invade your back.
Now,
Focus on your pelvis.
Let this area relax.
Then,
Like water flowing gently,
Let this sensation of relaxation descend along your legs,
Along your thighs to your knees,
Your knees that surrender to their own weight,
Passing through your calves to your ankles,
Finally from your ankles to the tips of your feet.
Allow each muscle in your legs to let go,
Each bone to become heavy in deep relaxation.
Finish with your feet.
Imagine each toe relaxing one by one,
The soles of your feet,
Your heels.
All tensions evaporate,
Leaving your feet perfectly relaxed in harmony with the rest of your body.
Become aware of your entire body,
Your body that is perfectly relaxed.
You feel the energy circulating freely.
Your breathing has become more rhythmic,
Harmonious.
Your thoughts have calmed.
It is in this comfort that you draw closer and closer to your unconscious,
Ready to rewrite the scripts and take control of your destiny.
Tranquility.
I invite you to dive back into your own story in search of a memory where you felt humiliation,
Shame.
Perhaps it was a moment from your childhood,
A scene that marked you deeply,
Or even a recent situation where you concealed your true emotions.
Gently let this memory rise to the surface,
Taking care to remind yourself that you are safe here,
In this meditation space.
You risk nothing.
Take a few moments to allow this memory to manifest fully in your mind.
What is the scene unfolding before you?
Where are you and with whom?
What are the words being spoken and what are the emotions that arise as you remember this moment?
Welcome the sensations with kindness,
Without judging them.
Now visualize a small child.
Let the images from your imagination emerge.
This is your inner child,
The one who was hurt,
Humiliated in the past.
See them before you,
Feeling all the pain and shame that marked them.
Take a moment to connect with these emotions.
What sensation do you feel seeing them like this?
Let these emotions rise to the surface,
Without judgment and without restraint.
You are safe.
Do not forget that.
Become aware of the sadness,
Anger,
Or any other emotion that might emerge.
At your own pace,
Approach your inner child with compassion and kindness,
And imagine yourself gently taking them in your arms,
Enveloping them with your warmth and love.
What do you feel?
Take a moment to speak to them.
Tell them that you recognize their pain,
That you perfectly understand what they lived through,
And that these feelings are perfectly legitimate.
Let words of comfort flow freely from your heart.
How does your inner child react to these words of support and understanding?
Now visualize yourself accompanied by your inner child.
You begin walking toward a river that appears not far from you.
You follow a path bordered by flowers and greenery,
Feeling the gentle breeze caress your skin.
Hand in hand,
Feel the deep connection that unites you.
Arriving at the riverbank,
Sit together on the peaceful shore.
Take a moment to absorb this place of healing together.
You make the decision to write a letter in which you express all the unspoken things,
All the resentments,
Emotions,
And any other burden you wish to release,
Pouring them out with sincerity and courage.
In a surge of liberating emotion,
Your words escape from your heart with unexpected force.
Each word,
Each sentence,
Pours out a weight you have carried for too long.
You feel a profound tranquility invade you as the last lines take shape on the paper.
You feel a flow of revitalizing energy course through your entire being.
With a smile filled with gratitude and relief,
You let the paper go into the river,
Watching it float gently before disappearing in the distance.
You feel a weight fly away from your shoulders,
Leaving room for renewed lightness and vitality.
It is time now to turn your attention and your gaze toward the future and visualize it with precision.
Feel every detail of this future with the certainty that you are attracting it to you by deeply inscribing this visualization in your unconscious.
Imagine yourself in this future,
Liberated from the wound of humiliation,
Freed from shame and self-sabotage.
What person have you become?
Describe your relationships with others,
Filled with serenity and kindness.
Visualize how this person you have become evolves in their life,
Abandoning the masks they once wore.
Let yourself be imbued with every detail,
Feeling that this is happening now.
You are creating your future,
Now.
It is time to let go of these visions with gratitude and confidence,
Knowing that the universe takes care of making them concrete.
Trust in the flow of existence,
Knowing that every positive thought and every sincere intention are seeds planted in the garden of the universe,
Ready to germinate and flourish in reality.
Continuing to walk,
You find a peaceful place not far from the river,
A true sanctuary of calm and tranquility.
Imagine yourself relaxed on a bed of soft grass,
Lulled by the song of birds and the soothing murmur of leaves dancing with the light breeze.
Under the gentle caress of the setting sun,
Let yourself be enveloped by a sensation of profound quietude,
Where time seems to suspend itself to allow you to relax fully.
Gradually,
Wave after wave,
Let the mental image of absolute serenity flood your being.
Feel yourself immersed in an ocean of tranquility,
Where worries and preoccupations dissolve in the depths of your mind.
Let a smile of happiness illuminate your face as you surrender to the sweetness of the present moment,
Freed from all tension.
Feel each breath carry you a little bit further into a state of total release,
Where every muscle relaxes and every thought calms.
Let yourself be lulled by the gentle lapping of water and the increasingly distant song of crickets as you let yourself go to a feeling of profoundly soothing letting go.
In this oasis of peace,
Allow yourself to gently slide towards sleep,
Carried by the softness of the descending night and by the certainty that you are in deep security and peace.
I am strong,
Capable,
And worthy of respect.
I love and appreciate myself as I am.
I am free from all humiliation.
I choose love and compassion.
I allow myself to be proud of myself and my accomplishments.
I allow myself to forgive myself and free myself from all shame.
I choose to see the good in myself and in others.
I am liberated from all humiliation.
I am serene and confident.
I am proud of the person I have become.
I am a strong and resilient soul,
Capable of overcoming all trials.
I am loved,
Appreciated,
And respected as I am.
I allow myself to value myself and believe in my capabilities.
I forgive all those who have hurt me,
And I take responsibility for my growth.
I am worthy of living a happy,
Healthy,
And fulfilling life.
I commit to doing my best with myself in every situation.
I am the guardian of my inner child's safety.
I am worthy of respect,
Love,
And self-esteem.
I allow myself to live my life fully,
Freed from all humiliation.
I am proud of the person I am and the choices I make.
I allow myself to love and accept all facets of myself.
I am worthy of love,
Compassion,
And forgiveness toward myself.
I am strong,
Capable,
And worthy of respect.
I love and appreciate myself as I am.
I am free from all humiliation.
I choose love and compassion.
I allow myself to be proud of myself and my accomplishments.
I allow myself to forgive myself and free myself from all shame.
I choose to see the good in myself and in others.
I am liberated from all humiliation.
I am serene and confident.
I am proud of the person I have become.
I am a strong and resilient soul capable of overcoming all trials.
I am loved,
Appreciated,
And respected as I am.
I allow myself to value myself and believe in my capabilities.
I forgive all those who have hurt me and I take responsibility for my growth.
I am worthy of living a happy,
Healthy,
And fulfilling life.
I commit to doing my best with myself in every situation.
From now on,
I am the guardian of my inner child's safety.
I am worthy of respect,
Love,
And self-esteem.
I allow myself to live my life fully,
Freed from all humiliation.
I am proud of the person I am and the choices I make.
I allow myself to love and accept all facets of myself.
I am worthy of love,
Compassion,
And forgiveness toward myself.
Thank you.
I am strong,
Capable,
And worthy of respect.
I love and appreciate myself as I am.
I am free from all humiliation.
I choose love and compassion.
I allow myself to be proud of myself and my accomplishments.
I allow myself to forgive myself and free myself from all shame.
I choose to see the good in myself and in others.
I am liberated from all humiliation.
I am serene and confident.
I am proud of the person I have become.
I am a strong and resilient soul,
Capable of overcoming all trials.
I am loved,
Appreciated,
And respected as I am.
I allow myself to value myself and believe in my capabilities.
I forgive all those who have hurt me,
And I take responsibility for my growth.
I am worthy of living a happy,
Healthy,
And fulfilling life.
I commit to doing my best with myself in every situation.
I am the guardian of my inner child's safety.
I am worthy of respect,
Love,
And self-esteem.
I allow myself to live my life fully,
Freed from all humiliation.
I am proud of the person I am and the choices I make.
I allow myself to love and accept all facets of myself.
I am worthy of love,
Compassion,
And forgiveness toward myself.
I am strong,
Capable,
And worthy of respect.
I love and appreciate myself as I am.
I am free from all humiliation.
I choose love and compassion.
I allow myself to be proud of myself and my accomplishments.
I allow myself to forgive myself and free myself from all shame.
I choose to see the good in myself and in others.
I am liberated from all humiliation.
I am serene and confident.
I am proud of the person I have become.
I am a strong and resilient soul capable of overcoming all trials.
I am loved,
Appreciated,
And respected as I am.
I allow myself to value myself and believe in my capabilities.
I forgive all those who have hurt me and I take responsibility for my growth.
I am worthy of living a happy,
Healthy,
And fulfilling life.
I commit to doing my best with myself in every situation.
From now on,
I am the guardian of my inner child's safety.
I am worthy of respect,
Love,
And self-esteem.
I allow myself to live my life fully,
Freed from all humiliation.
I am proud of the person I am and the choices I make.
I allow myself to love and accept all facets of myself.
I am worthy of love,
Compassion,
And forgiveness toward myself.
I am strong,
Capable,
And worthy of respect.
I love and appreciate myself as I am.
I am free from all humiliation.
I choose love and compassion.
I allow myself to be proud of myself and my accomplishments.
I allow myself to forgive myself and free myself from all shame.
I choose to see the good in myself and in others.
I am liberated from all humiliation.
I am serene and confident.
I am proud of the person I have become.
I am a strong and resilient soul,
Capable of overcoming all trials.
I am loved,
Appreciated,
And respected as I am.
I allow myself to value myself and believe in my capabilities.
I forgive all those who have hurt me,
And I take responsibility for my growth.
I am worthy of living a happy,
Healthy,
And fulfilling life.
I commit to doing my best with myself in every situation.
From now on,
I am the guardian of my inner child's safety.
I am worthy of respect,
Love,
And self-esteem.
I allow myself to live my life fully,
Freed from all humiliation.
I am proud of the person I am and the choices I make.
I allow myself to love and accept all facets of myself.
I am worthy of love,
Compassion,
And forgiveness toward myself.
