Symbolic Object Release
Materials Needed
Feeling
Shame
How to Do It
Find a small object that represents your feelings of shame—this could be a stone, a piece of paper, or anything that you can hold. Take a moment to focus on the object, imagining all your feelings of shame being absorbed into it. When you're ready, bury the object in the ground, throw it into water, or leave it in a place where it can be taken by nature.
Why It Works
This symbolic act allows you to externalize your feelings of shame and then release them, providing a sense of closure and making space for new, more positive emotions.
Guided Practice
Find a quiet place where you can sit comfortably and take a few deep breaths. Allow yourself to become aware of the gentle rise and fall of your belly as you breathe. Consider how your breath is a wave that moves through your body, preparing you for what's to come.
Encourage a sense of ease as you continue to sit, noticing how your breaths guide you into deeper calm and relaxation. Think of something you want to release — a thought, an emotion, or a habit that no longer serves you. Notice where this feeling resides in your body — perhaps a heaviness in your chest, a tightness in your stomach, or a tension in your shoulders.
As you hold this intention in your mind, pick up a small object — a stone, a piece of paper, or something that you can safely hold in your hand. Visualize this object absorbing the feeling or habit you wish to release. Notice the sensations in your body as you do this — perhaps a lightness as the object takes on your burden, a warmth in your hand, or a softening in your chest. Stay with these sensations, allowing the object to become a symbol of what you are ready to let go of.
When you feel ready, imagine a place where you can release this object — perhaps a river, a fire, or an open field. Visualize yourself letting go of the object, watching it leave your hand and noticing how it feels to release it into this place. See if any images, symbols, or memories arise as you perform this act of letting go — perhaps an image of freedom, a belief about release, or a memory of a past moment of liberation. Allow these images to deepen your sense of release, letting them enhance your experience.
When you feel ready, gently place the object down or throw it away, taking a few deep breaths as you do so. Notice how your body feels now — perhaps more free, lighter, or simply more aware of your capacity to let go. Gently open your eyes, carrying this sense of release and renewal with you into your day, feeling more ready to embrace the present moment with a lighter heart.