Hey guys.
It’s Bex here and welcome to another video in my series You Have Four Minutes for Meditation.
Today’s meditation is for releasing shame and guilt because they’re freaking useless.
[Music]
We’ve been talking about a lot of different themes in my Xen Bliss Facebook community
that is linked in a video description below.
It’s a private community.
You should definitely join us.
But no matter what we’re talking about, whether it’s diet or exercise, relationships,
the common theme of shame and guilt and regret keep coming up.
I’ve done meditations on this before but I really think it’s time to revisit it because
it’s just something that doesn’t serve us and it’s time to just let it go.
Really release all of those feelings about things that we cannot change.
So if you’re ready to get started, I’m ready to take you there.
I want you to find your easy comfortable seat and that could be on a pillow on the floor,
on a mattress on your couch, whatever is comfortable.
I don’t want you to be distracted by pain or discomfort during this meditation.
You can have your hands downturned or upturned to receive the energy around you and I want
you sitting up nice and tall.
So to get there, inhale your shoulders up to your ears like so and exhale your shoulder
blades down along your spine.
See?
You’re feeling that release already.
Close your eyes and start to pay attention to your breath.
Easy inhales and exhales, passing in through your nostril, down the back of your throat,
filling your chest and your belly, resting in your seat and then coming up and out again
through your mouth.
Energy is flowing and riding along these inhales and exhales.
Be mindful about the energy that you bring in and purposeful about the energy that you
put out.
During this meditation, you will be inhaling all the good and valuable energy around you,
only the things that are useful to you, only the ideas that serve you in this moment.
Exhale, release all that does not serve you.
Let’s start with a simple mantra.
You can repeat these words either silently or aloud.
Inhale, calm.
Exhale, tension.
Inhale, calm.
Exhale, tension.
Inhale, calm.
Exhale, tension.
As you continue those inhales and exhales, focus on all the tension being released from
your body with every exhale.
All of the tension from all the muscles in your face, your jaws relaxed.
Your shoulders are soft and pulled away from your ears.
Your belly is also soft.
Everything is easy in this moment.
You hold no tension in your body.
You are at peace in this perfect moment, in this perfect space of peace and calm.
So much of the tension that we hold in our bodies, in our muscles, is a result of things
that we’re carrying on from our past – regret, guilt, shame, should-haves and could-haves
and would-haves.
Just let that live in the past.
Let that burden unload.
It does not serve you.
It does not teach you or guide you.
Negative emotions can never bring you forward to a happy place.
Only love can do that.
Only love will serve you in your mission to be better, to do better, to learn and to grow
and to become enlightened.
Inhale, love.
Exhale, shame.
Imagine that love flowing in with every inhale.
Inhale, love.
Exhale, release that shame.
Feel that burden being lifted from you.
Feel it leaving every cell of your body.
Your cells contract with every exhale and it releases and pushes out that shame, that
guilt, that regret.
Inhale, love.
Fill your body, every cell with love, down to your toes, through your fingertips.
Exhale, shame.
I no longer feel shame.
I no longer hold regrets.
I no longer hold this worry about my past, about what I’ve done, where I’ve been,
who I’ve been.
Inhale, love.
I am worthy of love.
Exhale, shame.
I am not what has happened to me.
Inhale, love.
I am worthy of love.
Exhale, regret.
I am not what I’ve done.
Continue to practice these mantras.
Let these positive words, these words that serve, fill your mind and your heart.
Allow them to push out every other negative thought.
There is no space for darkness where light lives.
Inhale, love.
I am worthy of love.
Let it fill every cell in your body.
Exhale, pain, regret and shame.
Your body is easy.
It moves with ease.
It feels light.
There is no tension here.
Inhale, love.
Exhale, shame.
Continue with these cleansing, beautiful inhales and exhales, growing deeper as your body becomes
more at ease, as it releases even more tension.
Everything is easy in this moment.
You are at peace in this moment.
You are a radiant light spreading peace, expanding love.
You are worthy of everything good.
There is no space for shame or guilt or regret in your spirit, in your soul, in this moment.
Thank you so much for meditating with me today.
Continue to inhale and exhale with your eyes closed for as long as you would like.
When you’re ready, awaken to a beautiful, lighter, happier you.