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MeditationI Feel Ashamed

I Feel Ashamed

At one point or another, we all say or do things that can leave us feeling guilty or ashamed. This meditation invites some self-forgiveness and self-compassion so that you can grow from the experience.

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Hi, it's Sam. So let's take this moment right now just to get into a comfortable seated or lying down position, finding a space where you have some privacy if possible. And if you'd like, you can close your eyes. And let's begin with a couple slow, deep breaths. So as you breathe in, just feeling your lungs expand, and then feel the lungs deflate as you exhale even slower. And again, another slow, deep breath, lungs and belly expanding. And an even slower exhale, just feeling the belly rest back down. And then just allow your breath to be natural and easy, letting go of any effort. And just notice what's happening in the mind and the body by observing and witnessing. Notice any thoughts or body sensations that may be coming from feelings of guilt and shame right now. And see if you can allow them to be here just as they are, observing them with openness. And then remind yourself that you're not alone. All people experience shame at some point in their lives. To help you discover what you learned from this experience, we can start with forgiveness. So if you're comfortable, you can place your hand on your heart and repeat these phrases as an invitation instead of a demand. May I forgive myself for what I said or did, allowing myself to be imperfect and knowing that I'll learn something valuable from it. May the other person involved forgive and release themselves for any ways they feel they've contributed to this situation. May I forgive and release the other person, and may they forgive and release me. And may we forgive and release each other and turn toward repairing and growing from the situation. And take another slow, deep breath, just feeling your lungs and abdomen expanding and contracting, noticing how you feel after that forgiveness exercise. And when you're ready, just take a slow stretch in whatever way your body needs, and then gently open your eyes. Thank you so much for your practice, and I'll see you back here anytime you need....


Duration4 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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