How To Do It:

Use a piece of clay or dough and start molding it with your hands. As you work with the clay, imagine that you are shaping your feelings of shame into a physical form. Once you have molded it, reshape it into something that represents self-compassion or self-acceptance.

Why It Works:

The tactile experience of working with clay allows you to physically manipulate your feelings, transforming shame into something positive. This creative process can be both cathartic and empowering.

Guided Practice:

Sit with a piece of clay in your hands, eyes gently closed. Feel the weight and texture of the clay, letting your breath flow naturally. Notice the sensations in your hands, the coolness or softness of the clay.

Begin to mold it with your hands, feeling its texture and malleability. Notice how it feels to press, squeeze, and shape the clay—perhaps a cool, smooth sensation, or a sense of resistance as you mold it into different forms.

As you continue to shape the clay, imagine it representing an aspect of your inner world—perhaps a feeling, belief, or memory you wish to explore. Notice what comes up as you work with the clay—images, patterns, or familiar thoughts about creativity and expression. Allow yourself to explore these fully, staying present with the tactile sensations.

Let this act of molding and shaping reflect your ability to shape your own experiences and emotions. Perhaps you feel a sense of empowerment, creativity, or a new perspective on your ability to transform your inner world. Notice any insights or realizations that come up as you continue to work with the clay.

When you feel ready, set the clay aside and take a few more deep breaths, allowing your hands to rest. Notice how your body feels now—whether there is a sense of calm, satisfaction, or perhaps a renewed connection to your own creativity. Allow yourself to stay with this feeling for a few more moments, enjoying the experience of shaping and molding. When you are ready, gently open your eyes, carrying this sense of creative empowerment with you into your day.

How To Do It:

Write a letter to yourself expressing all the feelings of shame you are experiencing. Be as honest and open as possible. Once you've finished, take the letter to a safe place and burn it, watching the paper and the words turn to ash.

Why It Works:

Writing about your shame externalizes the emotion, and burning the letter symbolizes the release and transformation of these feelings. The ritual can provide a sense of closure and emotional cleansing.

Guided Practice:

Sit in a safe, comfortable space with a piece of paper and a pen nearby. Close your eyes and take a deep breath, feeling the support beneath you. Notice the sensation of the pen resting in your hand, the texture of the paper under your fingertips. Let yourself simply be here, sensing the quiet of the room around you.

Think of a memory or experience where you felt shame or embarrassment begin to write a letter to yourself about this experience, expressing all the emotions and thoughts that come up. Let your words flow freely, without judgment, allowing the paper to hold everything you feel.

As you write, notice any sensations in your body—perhaps a tightness in your chest, a heaviness in your stomach, or a trembling in your hands. Allow these sensations to be present, exploring any images or beliefs that come up as you write. You might see familiar patterns of self-criticism or new insights about how this experience has shaped you.

When you have finished writing, take a deep breath and bring your attention to a safe place where you can burn the letter. Light the paper with a match or lighter, watching the flames consume your words. Imagine the fire transforming your shame into ash, releasing its hold on you. You might feel a sense of release, a shift in your energy, or perhaps an unexpected calm.

As the paper burns, allow yourself to notice what it feels like to release this shame. You might feel lighter, more open, or experience a newfound sense of freedom. Notice any emotions that arise—whether relief, grief, or something else entirely. When you are ready, take a few more deep breaths and gently come back to the present, feeling the ground beneath you. Imagine the ashes being carried away by the wind, leaving you with a sense of renewal and strength.

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.

How To Do It:

Sit comfortably and place your hands on your heart. Close your eyes and imagine someone you trust placing their hand over yours, offering comfort and support. Imagine their warmth and understanding flowing into you, helping to dissolve the shame and replace it with a sense of being cared for and accepted.

Why It Works:

Visualization combined with supportive touch can help to shift the emotional landscape from shame to comfort, allowing you to feel supported and understood even in difficult moments.

Guided Practice:

Find a place where you can sit or lie comfortably and take a few deep breaths.

Notice how each deep breath relaxes your body and calms your mind, just a little bit more. Bring your hands to a part of your body where you feel tension or discomfort, perhaps your chest, your belly, or your shoulders. Feel the warmth of your hands against your skin, noticing how it brings a sense of support and comfort.

As you hold this supportive touch, imagine a gentle, soothing energy flowing from your hands into your body. Visualize this energy as a soft, comforting light, spreading warmth and relaxation to the areas that need it most. Feel the sensation of this touch — perhaps a gentle tingling, a soft pulsing, or a deep warmth. Notice any emotions that arise — perhaps a sense of comfort, a feeling of sadness, or even a touch of resistance. Allow these emotions to be present, knowing they are part of the healing process.

See if you can deepen the experience of this supportive touch, allowing the warmth and comfort to expand throughout your body. Notice any shifts in your sensations — perhaps a release of tension, a deepening sense of relaxation, or a newfound awareness of where you need support. Allow your hands to offer comfort and care, trusting in your own ability to provide self-soothing and healing. Feel the connection between your hands and the rest of your body, as if the touch is creating a bridge of understanding and compassion within yourself.

When you feel ready, gently release your hands and take a few deep breaths, noticing any lingering sensations in your body. Notice how your body feels now — perhaps more relaxed, more supported, or simply more aware of your own needs for comfort. Gently open your eyes, carrying this sense of supportive touch and self-compassion with you into your day, feeling more grounded and connected to yourself.

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. Allow your breath to be a wave that moves through you.

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.

How To Do It:

Sit quietly and place your hand over your heart, feeling the rhythm of your heartbeat. Focus on this rhythm and allow it to remind you of your aliveness and your connection to yourself and others. As you meditate, imagine your heartbeat spreading warmth and compassion throughout your body, gradually melting away the shame.

Why It Works:

Connecting with your heartbeat can help ground you in the present moment and foster a sense of self-compassion. This exercise emphasizes your intrinsic worth and the continuous, steady presence of life within you, countering the isolating effects of shame.

Guided Practice:

Take a moment to settle into a comfortable position. Close your eyes if it feels right, and let your breath flow naturally. Feel the ground beneath you and imagine that with each breath, you are drawing strength and stability up from the earth.

Bring your attention to the rhythm of your heartbeat, feeling its steady pulse in your chest or beneath your fingertips. Tune into the sensation of your heart beating — perhaps noticing its strength, its warmth, or the way it echoes through your body.

As you continue to focus on your heartbeat, imagine it as a grounding force that keeps you centered in the present moment. Feel each beat as an anchor, connecting you more deeply to your sense of self and your physical being. Notice how your body responds to this rhythm — perhaps with a sense of calm, a gentle awareness, or even a heightened alertness. Stay with these sensations, allowing your heartbeat to guide your meditation.

Let your awareness deepen with each beat, inviting any thoughts, feelings, or images that naturally arise to surface. You might find a memory, a subtle realization, or an unfamiliar sensation making itself known. Stay open to whatever comes, allowing your heartbeat to be a steady companion through this exploration. Feel how this simple awareness of your heart creates a deeper connection within — perhaps an inner sense of harmony, a quiet joy, or a surprising insight about your own resilience.

When you feel ready, gently shift your focus back to your breath, taking a few more deep breaths and noticing how your body feels. Sense the presence of your heartbeat still echoing within, grounding you in this moment. Gently open your eyes, carrying this awareness of your own rhythm and vitality into your day, feeling more centered and connected to your inner self.

How To Do It:

Stand in a comfortable position, close your eyes, and begin to move your body in a way that expresses the feeling of shame—this might be curling inward, hunching your shoulders, or shrinking down. Gradually, start to open up your posture, moving from closed to open, from small to large, transforming the feeling of shame into one of strength and empowerment.

Why It Works:

This exercise uses the body to physically transform the feeling of shame into a more positive and empowering state. Moving from a closed to an open posture can help shift your emotional state and foster a sense of self-acceptance.

Guided Practice:

Stand or sit in a place where you feel stable. Close your eyes softly and take a few breaths. Notice the ground beneath your feet, the support around you. Allow your body to settle into this place of stability, feeling the strength in your stance and the calmness in your breath.

Start by imagining a feeling of shame or self-doubt held in your body. Notice where this feeling resides—perhaps in your chest, your belly, or your shoulders. Begin to move your body in a way that represents this feeling—maybe a slumping of your shoulders, a tightening of your chest, or a downward gaze. As you continue, allow the movement to shift slowly from a posture of shame to one of strength. Straighten your spine, lift your head, and open your chest wide. Visualize this transformation as a flower blooming, gradually opening up to the sun. You might notice familiar images or beliefs about self-worth surfacing, or feel new insights about your own inner strength. Stay with these sensations, allowing yourself to fully experience the shift from shame to strength.

Allow this movement to help you embody a sense of resilience and self-compassion. Perhaps you feel a sense of empowerment, a lightness in your heart, or a newfound belief in your own worth. Notice any insights or realizations that arise as you move.

When you feel ready, bring your movement to a gentle stop and take a few more deep breaths, feeling the strength and openness in your body. Notice how your body feels now—whether there is a sense of calm, empowerment, or perhaps a deeper connection to your own resilience. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of inner strength. When you are ready, gently open your eyes, carrying this sense of empowerment and self-compassion with you into your day.