Welcome to the Alchemy of Shame Rewiring Self Meditation.
Wherever you are today,
However you are feeling,
You are so very welcome here.
Take a moment to soften your body.
Allow your shoulders to lower,
Your jaw to unclench,
Your brow to smooth and relax.
Close your eyes if it feels good to do so,
And begin to follow the quiet rise and fall of your breath.
Inhaling in through the nose,
And out through the mouth like you're blowing out a candle.
With each inhale,
Arrive a little more deeply into your body.
And with each exhale,
Release a little more of the tension you've been carrying.
This is your time.
No masks,
No performance,
Just you as you are.
Today we're going to explore a gentle,
Honest truth.
That sometimes the very patterns we long to release have,
In their own strange way,
Served us.
That beneath the surface of our habits,
Our reactions,
And even our shame,
Is wisdom.
And if we're brave enough to meet it,
We can change everything.
Begin to call to mind a pattern or emotion you've struggled with.
Perhaps it's a fear of being seen.
A tendency to hold yourself back or keep yourself small.
A lingering shame about some part of who you are or have been.
Don't force anything to appear.
Trust that whatever comes to mind is what you're ready to meet today.
As it rises,
Notice how it feels in your body.
Where does it sit?
In your throat?
Your chest?
Your belly?
And now,
Very gently,
I want you to imagine this emotion as a small,
Shimmering figure sitting before you.
It might look like a younger version of you.
It might have no face at all.
Simply a presence.
Notice it without judgment,
With the same tenderness you might offer a child who's afraid.
And in your heart,
Ask it softly,
What have you been trying to give me?
Listen.
Not with your ears,
But with your intuition.
Perhaps it has been offering you protection.
Or a sense of control.
Or a way to stay small enough to feel safe.
Perhaps it's been trying to make sure you belong.
Trying to avoid the pain of rejection.
Whatever it reveals,
Know this.
Even our shame has had its reasons.
It is not your enemy.
It has only ever wanted to keep you safe in the way it was taught to.
Take a deep breath in.
And as you exhale,
Silently say,
I see you.
I honour your effort,
But I am ready for something new.
Feel the weight of those words settle into your bones.
Now,
Imagine a thread connecting this old pattern to your heart.
A thread woven of stories,
Memories,
Moments.
And with each breath,
That thread begins to loosen.
Not with force,
But with understanding.
And as it loosens,
A space opens within you.
A space once occupied by fear,
Now softened by compassion.
A space you get to choose how to fill.
In your mind's eye,
See yourself stepping into this space.
Standing tall,
Rooted in kindness towards yourself.
And in this moment,
Ask yourself,
Who do I wish to be now?
Not tomorrow.
Not when you've earned it.
Not when you feel worthy.
But now.
How does this version of you speak to yourself?
How do they move through the world?
What are they no longer willing to carry?
Let the image be clear and simple.
And with each breath,
Feel yourself aligning with this new possibility.
The old pattern isn't banished or denied.
It's acknowledged,
Thanked and laid down.
Because you don't need to fight what you understand.
And you don't need to be who you've always been.
Now,
Repeat these words silently within yourself.
As though speaking from the deepest,
Clearest parts of your being.
I am allowed to be whole,
Even with what I've carried.
I release what no longer serves the life I am choosing.
I honour the lessons and I choose a new way.
Breathe into that.
This is not about perfection.
Not about never feeling shame again.
But about becoming so honest with yourself that no emotion needs to run your life in secret.
It's about transforming old stories into wisdom.
About breaking the habit of being the version of you that was built for survival.
And stepping into the version built for living.
As we draw this practice to a close.
Take a few final,
Steady breaths.
Become aware of any sounds outside of my voice.
Feel your feet against the floor,
Your body against the ground.
Notice the clothes against your skin.
The temperature of the room.
The quiet rhythm of your heart.
And this new space within you.
And when you're ready,
At your own time,
At your own pace.
Gently open your eyes and come back into the room.
Carry this gentleness with you.
Not as a task,
But as a truth you can return to whenever you need it.
You are not your past self.
You are the one who chooses.
Thank you for sharing this time.
