Hello,
I'd like to welcome you to this meditation.
Letting go of shame and reclaiming your worthiness.
I'd like to invite you to take a moment to find a comfortable position.
You may choose to sit with your back supported or lie down when that feels better for your body.
Allow your hands to rest gently and close your eyes when that feels safe.
Otherwise,
Please soften your gaze.
Bring your awareness to your breath.
Notice the gentle rise and fall of your chest.
The steady rhythm that has been with you all along.
With each exhale,
Allow your body to soften just a little bit more.
Feel the contact of your body with the ground or the chair beneath you.
Notice the steadiness of this support.
Imagine roots gently extending from your body into the earth,
Holding you steady and strong.
You are safe in this moment.
You are here now.
Bring your attention inward to your heart space.
You may notice sensations,
Emotions or even memories that arise when you hear the word shame.
If it feels overwhelming,
You can imagine setting it at arm's length,
Knowing you are in control of how close you let it come.
Take a slow breath in.
And as you exhale,
Whisper inwardly to yourself.
I see this feeling.
I acknowledge it.
But I'm not defined by it.
Take another deep breath in.
And as you exhale,
Again.
I see this feeling.
I acknowledge it.
But I'm not defined by it.
Another breath in.
And exhale.
I see this feeling.
I acknowledge it.
But I'm not defined by it.
And now,
Imagine holding a small stone in your hand.
This stone represents the shame you've been carrying.
Feel its weight.
Notice its texture.
Now gently imagine opening your hand and placing the stone down beside you.
You no longer need to carry it.
It is not who you are.
Breathe deeply.
And feel the space in your hand lighter,
Freer and open.
And now,
With every inhale,
Imagine drawing in light.
A warm,
Golden glow.
Let this light fill your chest.
Spreading through your heart.
And radiating into every part of your body.
Say softly to yourself.
Or repeat silently in your mind.
I am worthy of love.
I am worthy of kindness.
I am worthy of healing.
I am worthy of love.
I am worthy of kindness.
I am worthy of healing.
I am worthy of love.
I am worthy of kindness.
I am worthy of healing.
Notice how your body responds.
Maybe you notice more softening.
Or some warmth.
Or maybe just a sense of quiet presence.
And now I'd like to invite you to picture yourself standing in that golden light.
And being surrounded by it.
Shame has fallen away.
In its place,
Your true essence shines.
Whole,
Valuable and worthy.
Breathe this truth into every cell of your being.
And allow yourself to rest in this feeling.
When you feel ready,
Please bring your awareness back into the room.
Notice the sounds around you.
Feel the surface beneath your body.
Notice your breath flowing steadily.
Carry with you this reminder.
You are not your shame.
You are worthiness.
Always.
And when you feel ready,
Gently open your eyes.
If this feels right for you,
Please feel free to journal about the emotions that came up.
And with that,
I'd like to wish you a very good rest of your day.
Thank you for joining me today.
