Welcome to this guided meditation,
Letting Go of Shame,
A meditation for the wounded heart.
I'm Wendy,
And I'm your guide.
This meditation is for anyone carrying the heavy burden of shame,
Whether it came from childhood,
Relationships,
Or being told that you were too much,
Or not enough.
I want to help you come back to your home,
Come back to yourself again.
So let's begin.
Let's find a comfortable position,
Seated or lying down,
And gently close your eyes if that feels safe for you.
Start to relax,
Allow your hands to rest softly,
And begin to turn your awareness inward.
Let's take a few breaths together to arrive here.
So gently inhale through your nose,
And exhale slowly through the mouth.
Two more like that.
Inhale,
And exhale.
Inhale,
Inhale,
And exhale.
Gently release,
Empty out.
Now feel your body softening.
Allow your shoulders to drop.
Let your jaw unclench,
And let your heart take a breath.
Now begin to follow the rhythm of your breath.
You're not trying to change it here,
You're just noticing it.
And allow your breath to anchor you right here.
You are safe in this moment.
You are held by the earth beneath you.
There is nothing to do,
Nowhere to go,
Only this breath and your presence.
Now bring to mind a part of you that feels shame.
It might be an old memory,
A face,
A time when you felt wrong,
Unlovable,
Too much,
Or not enough.
Take a moment to recall that image.
And then take a moment to notice where that part lives in your body.
Is it in your chest,
Your stomach,
Your throat,
Your heart,
In your head?
Do your best to locate where it is in your body.
And once you've found that place where you feel that shame is hiding,
Is lurking,
Let's just breathe with it together.
Bring it out into the light.
We're not trying to fix it.
We are just being with it,
With love.
Let's say softly,
I see you.
I'm here with you now.
I no longer abandon you.
I see you.
I'm here with you now.
I no longer abandon you.
Breathe in again.
Imagine that the shame you've been carrying is a younger version of you.
And see her.
She may be hiding,
Crying,
Frozen.
Let her know you've come to listen.
And say to her,
I am so sorry you had to carry this alone.
You did not deserve that.
You were always worthy of love.
I am so sorry you had to carry this alone.
You didn't deserve that.
You were always worthy of love.
Let these words land deep.
And just pause here,
Just feeling what's arising for you right now.
Now,
Imagine placing your hand gently over your heart.
Feel your own warmth.
You are here now.
You are choosing to stay with yourself.
Say silently or out loud,
I forgive myself for believing I was unworthy.
I release this shame.
It is not mine to carry.
I choose to come home to love.
I forgive myself for believing I was unworthy.
I release this shame.
It is not mine to carry.
I choose to come home to love.
Now,
Let your breath become even softer and feel beneath all the pain,
A quiet inner knowing,
A small flame of self-love that has never gone out.
Breathe into that flame.
Let it grow.
Let it fill you.
And now say,
I am not broken.
I am not bad.
I am healing.
I am worthy.
And I am whole.
I am not broken.
I am not bad.
I am healing.
I am worthy.
And I am whole.
Feel those words settle into your body.
We'll close with a few rounds of loving breath.
Inhaling to soften.
Exhale to release.
Inhale.
Exhale.
I am enough.
Exhale.
I am free.
Inhale.
I am enough.
Exhale.
I am free.
And one more time,
Take a big,
Deep breath.
Inhale.
Exhale.
And exhale.
And when you're ready,
Gently wiggle your fingers and toes.
Come back to the room slowly.
And if it feels right,
Smile softly to yourself and thank yourself for showing up today.
Thank you for practicing with me and may you continue to return to yourself again and again with love.
Your heart knows its way home.
Much love,
Friend.
Namaste.
