Weighted Blanket Release
Materials Needed
Feeling
Shame
How to Do It
Lie down and cover yourself with a weighted blanket. As you lie there, focus on the weight of the blanket pressing down on you. Imagine that the weight is absorbing your shame, pulling it out of your body and grounding it into the earth. After a few minutes, slowly remove the blanket, visualizing the shame leaving with it.
Why It Works
The physical pressure of a weighted blanket can have a calming effect on the nervous system. Combining this with visualization helps to transfer the weight of shame onto the blanket, facilitating a symbolic release.
Guided Practice
Lie down comfortably and drape a weighted blanket over yourself. Close your eyes and notice the feeling of the blanket's weight pressing gently against you. Sense the contact between your body and the surface below, feeling the steady support. Allow yourself to rest in this moment, tuning into the comfort and security provided by the weight.
As you lie under the weighted blanket, take a deep breath and feel its comforting weight across your body. Notice how it presses gently against you, creating a sense of containment and security when you feel ready, prepare to remove the blanket.
Slowly begin to lift the blanket away, feeling the gradual release of pressure from your body. Notice the sensations of lightness and air returning to your skin, the way your muscles might adjust as the weight is lifted. Reflect on where in your life you experience this kind of release—moments of letting go, of shifting burdens, or of finding new freedom.
Allow any meanings or beliefs about release to come to the surface naturally. Feel the contrast between the feeling of being held by the weight and the freedom that comes with lifting it—one might bring a sense of stability, while the other brings a sense of lightness. Observe how your body responds to this transition from weight to freedom.
As the blanket is fully removed, take a few moments to notice the sensations in your body. Feel the difference in your breath, the way your body adjusts to this new state without the weight. Allow yourself to be with whatever arises from this change in sensation. When you’re ready, gently bring your awareness back to the present, noticing the room around you and your own breath.