Welcome to my guided meditative practice.
Today I'm going to help you release the burden of guilt.
Take a moment to find a comfortable position.
Let your body soften and gently close your eyes if you feel safe to do so.
Allow yourself to arrive in your body in this moment.
Let your breath guide you.
Inhale.
Exhale.
A little slower now.
Inhale.
Exhale.
Let your awareness gently scan your body.
Feel your feet,
Your chest and shoulders and especially your heart center.
You might say silently,
I'd like to get to know the part of me that feels guilty.
I'm here to listen to you,
Not judge you.
Just notice what comes up.
Do you sense any tension,
Heaviness or discomfort in your body?
Maybe in your chest?
Where the guilt lives in your body?
Is it tight?
Is it heavy?
What shape does it take?
What color does it have?
Pause and connect.
Let that guilty part know that you're here with it now and it doesn't have to carry this alone anymore.
Now ask your part,
How long have you been holding this guilt?
What are you afraid would happen if you let it go?
You may discover that this part is trying to keep you morally good or to stop you from repeating a mistake or to protect someone else from pain.
Let your guilt speak.
What is the worst thing it believes you did?
And what does it believe that says about you?
Let yourself feel the honesty of that.
Notice if there's truth but also where the burden might be distorted,
Outdated or inherited.
Ask the guilty part,
Where did you learn to carry this?
Was there a moment maybe in childhood where you first took on this guilt?
Allow any memories to come up,
Allow yourself to feel.
Now was it truly your fault?
Were you trying to protect someone?
Did you take responsibility that no child should have?
Let that moment arise if it wants to.
You don't have to fix it,
Just witness it.
Now let yourself,
The wiser,
More compassionate you,
Speak gently to that part.
I see you,
I see how hard you've tried to keep me good,
Safe and responsible.
You never meant to harm anyone,
You were doing the best you could.
You are allowed to let this go now.
If the guilt part is ready,
Ask it,
Would you like to let go of this burden?
If it says yes,
Imagine the burden as an object.
What does it look like?
Imagine gently placing it in a stream of fire or offering it to the wind.
Let the earth or sky transform it.
Watch it dissolve.
Now ask your guilty part,
What would you like to feel instead of guilt?
Peace?
Forgiveness?
Strength?
Let those qualities flow in,
Like light through the body.
Let them fill the space where guilt once lived.
Allow those qualities to integrate.
Now thank this part for trusting you.
Let it know it can rest now.
Or take on a new role if it wishes.
You feel ready,
Begin to return.
Wiggle your fingers,
Your toes.
Take a deep breath.
You are safe.
