Embarrassment Eraser: Mindfulness Meditation for Overcoming Embarrassment and Shame (101)

In today's episode, we've got a guided meditation to help you through life's most embarrassing moments-- and general feelings of embarrassment and shame. Using mindfulness and compassion, you'll learn how to gently let go of negative emotions and cultivate a stronger sense of self-acceptance.

Whether you're new to meditation or looking to deepen your practice, this meditation is crafted to support anyone seeking to improve their emotional well-being. Download this episode so you have it on tap for when embarrassing moments arise.

• 02:39 Meditation Begins 

PS, if you missed episode 100 of our most embarrassing stories... go back and listen NOW!

TO SUBMIT YOUR MOST EMBARRASSING STORY: Visit our website, www.howthewiseonegrows.com, and click the microphone icon at the bottom right-hand corner. 

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Episode sponsored by Connect Wellness. Connect Wellness empowers people with tools to connect with themselves, others, and the present moment.

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Episode Transcript

Speaker 1 (00:00):
Embarrassing moments happen, like the time that I was
booed by an entire basketballstadium full of people, and
that's not even my mostembarrassing moment.
You're gonna have to go back toepisode 100 to hear that.
So today's episode is ameditation tailored to support
you through life's mostembarrassing moments.

(00:21):
So if you're like me, you mightneed this episode a lot and
you're going to want to downloadthis episode so that you can
come back to it anytime you need.
And there is a link in the shownotes for the exact timestamp
where this meditation begins, soyou can just get straight to it
next time.
If you missed our last episode,you're going to want to go back
and listen to episode 100,because it is hysterical and it

(00:46):
is an embarrassing story partywith two of my favorite people
on the planet, kelly and Emma,and we reveal our most
embarrassing moments 10 out of10.
Recommend going back, giving ita listen.
It'll provide a great laugh andwe want to keep this
embarrassing stories party going, so be brave with us.

(01:07):
Go to our website,howthewisewongrowscom there's a
link in the show notes and thenclick the microphone in the
bottom right hand corner andfrom there you can submit a
voice memo of your mostembarrassing story to be shared
on the pod, and we will shareanother embarrassing story for
everyone that we air, and it'syour chance to be on a podcast.

(01:30):
So time to shine, baby.
Don't miss out.
I also want to take a moment tocelebrate and welcome our
newest member of the dream team,vero.
Thank you so much for joiningthe dream team and being a part
of the amazing group of humanswho support this podcast and
make this offering possible.
Every month.
You can be really cool, likeVero and join the dream team for

(01:54):
as little as three dollars amonth, and that supports the
operating costs that go intooffering this podcast and
sharing this with the world.
So click the link in the shownotes to join, and when you join
, you also gain access to ourintentional living community on
discord, where we continue theconversations we're having on

(02:15):
the podcast, as well as talkabout all things living with
intention and how yourmindfulness practice is going.
That community is free to join,and there's a link in the show
notes as well.
So join the dream team, jointhe community and let's keep
growing together.
So now the time has come to sitwith our embarrassing moments.

(02:37):
So find a space that feels safeand supportive for you and we
will move into a guidedmeditation.
So I want you to find your wayto a comfortable position,
whether it's seated or lyingdown.
You can even practice standingup, you decide.
But just take a moment to findstillness, wherever you are, and

(03:02):
if it feels safe and supportive, you can gently rest your eyes
or soften your gaze at a pointin front of you, if you aren't
driving, and begin by noticingwhere your body makes contact
with the earth and take a bigbreath in.

(03:26):
Bring your shoulders to yourears and exhale, drop them down
the back, open your mouth, letit go.
Two more deep breaths like thisinhale, chest and belly, expand
, exhale, let it all out.

(03:47):
One more inhale and exhale, andexhale, exhale.
And I invite you to begin byimagining a circle of light

(04:07):
encompassing your body whereveryou are.
So imagine like a circle ofcandles or a circle of light
just surrounding you.
A circle of candles or a circleof light just surrounding you.
Know that this circle isprotecting you, is keeping you
safe, so you're safe here.
You're supported by the earthbeneath you.

(04:28):
This circle of protection isholding you, you.
And then draw your awareness towhere in the body you feel the
breath and take a moment tonotice where your body makes

(05:04):
contact with the earth and allpoints that are touching the
earth, and let yourself softeninto the earth here, know that
you're held, that you'resupported by the earth beneath
you, and notice where in thebody you feel the breath as it

(05:30):
moves in and as it flows out,and feeling the support of the

(05:52):
earth beneath you and thatcircle of support around you and
that circle of support aroundyou.
I want you to call to mind amoment of embarrassment or shame
.
Maybe it's one that justhappened, or maybe it's

(06:19):
something that happened a longtime ago.
And, knowing that you're heldhere, I want you to imagine that
moment as clearly as you can.
So imagine where you were, whatyou were wearing, what objects

(06:49):
were around you, who were youwith.
Imagine what happened.
That thing that was reallyembarrassing.
Imagine that happening and thenimagine how you felt.

(07:13):
Return to how you felt in thatmoment.
Imagine how you felt.
Return to how you felt in thatmoment Again, knowing that
you're held by the earth, thatthere's this circle of
protection around you.
Maybe bring up some of thosesensations of embarrassment in
the body right now.
What did it feel like in thebody.

(07:35):
Where did you feel that shameor embarrassment?
And I invite you now to bringcompassion to the part of
yourself that felt shameful orembarrassed in that moment.

(08:01):
So you can start by sending thebreath to the part of the body
that was holding on to thosesensations, was holding on to

(08:23):
those sensations, maybe evenbringing a hand to the heart or
some other part of the body thatfeels supportive, holding
yourself here, offering yourselfa gesture of compassion holding

(08:48):
yourself here, offeringyourself a gesture of compassion
and imagine your present day,self walking up to you in that

(09:13):
moment and looking yourself inthe eyes.
You, in that moment, lookingyourself in the eyes and just
being like, yeah, that was areally human moment.
I make a lot of human momentslike that too.

(09:34):
And giving yourself a hug,giving that shameful part of
yourself a hug and breathingwith it together.

Speaker 2 (10:20):
Sitting with that part of yourself that felt shame
or embarrassment.

Speaker 1 (10:28):
For a few more breaths perhaps, as you inhale,
visualize breathing in strengthand compassion, and as you

(11:10):
exhale, releasing shame andembarrassment.
So so and taking a moment torepeat a compassionate phrase in
your mind, maybe something likeall humans do embarrassing
things where.

(11:52):
I can be strong and make silly,embarrassing moments and then
take a moment to notice where inyour body you feel steady and
grounded and even strong rightnow, breathing into your

(12:14):
internal strength, and bringboth hands to heart center and

(12:51):
just take a moment to notice howyour body feels and then your
mind feels, and know that youcan return to this space of
steadiness and strength andwholeness within you as you move

(13:16):
through all of life's moments,even the embarrassing ones.
Let's take one more breathtogether in through the nose and
out through the mouth, throughthe nose land, out through the

(13:36):
mouth, and you can slowly openyour eyes as you return to this
space.