Releasing Shame Through Sound
Materials Needed:
To Support Feeling:
Ashamed
How to Do It
Find a private space and allow yourself to vocalize the feelings of shame. This could be through a long sigh, a groan, or even a yell. Imagine the sound carrying the shame out of your body and releasing it into the air. You might also try humming or chanting as a way to soothe and release the emotion.
Why It Works
Sound can be a powerful tool for releasing pent-up emotions. Vocalizing shame helps to externalize the feeling, giving it a tangible form that can be let go of, while also engaging the body in the process.
Guided Practice
Find a quiet place where you can sit or stand comfortably. Close your eyes softly and take a few breaths. Notice the feeling of your feet on the ground, the weight of your body as it settles.
Allow each breath to deepen your focus. Invite relaxation into your body and stillness into your mind. Close your eyes and bring to mind any feelings of shame or self-judgment that you may be holding onto. Visualize these feelings as a dark, heavy cloud sitting in your chest or throat. As you inhale deeply, imagine gathering up all these feelings of shame. Feel them building in your chest, ready to be released. On your exhale, make a sound that feels like a release — it could be a sigh, a hum, a soft groan, or even a gentle "ah" sound. Notice the sensations of releasing this sound from your body, perhaps a lightness in your chest, a tingling in your throat, or a sense of relief spreading through you. Continue to make these sounds with each exhale, feeling the shame being released with each sound. Imagine that each sound is breaking apart the dark cloud, dispersing it into the air. Feel the vibrations of your voice moving through your body, shaking loose any remaining bits of shame or self-judgment. Notice if any feelings, thoughts, or images arise — perhaps a sense of release, a feeling of lightness, or even a memory of letting go. Allow these experiences to deepen your practice, connecting you more fully to the act of releasing shame. When you feel ready, let the sounds gradually fade, taking a few more deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps lighter, more open, or simply more at ease. Gently open your eyes, carrying this sense of release and self-acceptance with you into your day, feeling more free and empowered to be yourself.