Welcome,
This is Natalie.
Tonight we're exploring something powerful and tender.
Shame.
Shame is that heavy inner voice that tells us we are not enough.
Not good enough.
Not smart enough.
Not lovable enough.
It is different from guilt.
Guilt says,
I did something wrong.
Shame says,
I am wrong.
When shame is present,
It undermines our self-worth.
For some of us,
It makes us shrink,
Hide,
And collapse inward.
For others,
It pushes us into overdrive.
Always proving.
Always achieving.
Never resting.
Either way,
Shame keeps us from standing in our true power.
The purpose of this meditation is not to fight or get rid of shame,
But to see it clearly.
To recognize where it comes from and to meet it with strength and compassion.
By doing so,
We can begin to loosen its grip and reclaim more freedom inside.
By the end of this practice,
You may feel lighter,
Clearer,
Safer,
And more rooted in your inner power.
Close your eyes softly.
Take a deep breath in and exhale gently.
Allow your body to rest,
Letting gravity hold you.
Bring your awareness to the natural rhythm of your breath.
Notice how each inhale expands you and each exhale softens you.
Now bring your attention to your navel.
Here lies your personal power,
Your center of self-esteem and confidence.
Imagine a warm,
Glowing,
Yellow light here.
With each inhale,
The yellow light brightens and with each exhale,
It spreads gently through your body.
This yellow light is not only a symbol of power,
But also of safety.
Feel how it creates a secure,
Protective space inside you.
A light so strong that the critical voice of shame cannot harm you here.
From within this safe,
Yellow space,
Allow the inner voice of shame to gently appear,
Not to take over,
But just to be seen.
Shame can sound different for everyone.
It might say,
You're not attractive enough,
Or you'll never be successful.
Maybe you shouldn't need help,
Or even,
Why can't you just be like everyone else?
Whatever form it takes for you,
Notice it now.
And this time,
Let yourself meet the voice differently than usual.
Normally,
Shame pushes us into old patterns,
Hiding,
Withdrawing,
Or overachieving to prove our worth.
But right now,
You don't need to react.
You are conscious,
Aware,
And surrounded by a protective light.
Simply observe the voice as if it were separate from you,
Because it is separate from you.
Now,
Ask yourself gently,
Whose voice does this resemble?
Was it a parent?
A teacher?
A peer?
Remember,
This voice was given to you.
It is not the truth of who you are.
It is not who you are.
It is not your truth.
It is just an echo from the past,
Showing itself in this moment.
Now,
Choose how you'd like to respond.
Trust what feels right for you in this moment.
With clarity.
I hear you,
But you are not me.
You are an echo of the past.
I no longer believe you.
Or do you want to respond with rebellion?
Stop calling me stupid.
No one ever showed me how.
I was doing my best.
Back off.
Or with compassion.
You don't belong to me anymore.
I forgive the part of me that carried you.
I choose kindness instead.
Whichever response you choose,
Notice how it feels in your body.
Notice the strength,
The release,
Or the softness that arises.
If you'd like,
Picture your younger self,
Small,
Tender,
Doing the best they could with what they had.
See this child in your mind's eye at any age,
In any situation that comes up first.
Look into the eyes of your younger version and whisper to them,
It wasn't your fault.
You did nothing wrong.
You were always worthy of love.
Let the yellow light from your navel expand to surround this child,
Holding them in safety and warmth.
Now notice how the voice of shame grows quieter,
Smaller,
As your yellow light shines stronger.
Take a deep breath in and exhale fully.
Feel the safety of this light.
Know that the next time shame tries to appear,
You can return here,
To this golden center where its power fades away.
Slowly bring your awareness back to your body.
Feel the surface beneath you.
Gently move your fingers and toes.
When you're ready,
Open your eyes and remember,
Shame is not who you are.
It is only a shadow of the past.
Your true self is safe,
Powerful and free.
