Find a comfortable position, allowing your body to settle and become present. Take a few deep breaths, feeling your chest rise and fall naturally. Notice any tightness or constriction in your throat, a physical manifestation of an emotional response.
Now, soften your gaze and bring your awareness inward. Acknowledge the feeling of humiliation, a hot flush or a dull ache that lingers within you. Don’t judge it, simply observe it with compassion.
Imagine humiliation as a wave crashing over you, knocking you off balance. See the event that triggered it – a misstep in public, a harsh criticism, or a revealed vulnerability. Recognize that these waves can come unexpectedly, leaving you feeling exposed and vulnerable.
Shift your focus to the vast ocean beyond the crashing wave. This vastness represents your overall sense of worth and resilience. The wave may have knocked you off balance, but it doesn’t define you.
Focus on your breath, feeling the air cool against your nostrils as you inhale and warm as you exhale. Like the receding tide, let the intensity of the humiliation subside. With each exhale, release the tightness in your throat, and with each inhale, breathe in a sense of calm acceptance.
Now, picture yourself standing on the shore, the wave spent, leaving behind smooth wet sand. This sand represents the lessons learned from the experience. Perhaps it’s a reminder to be more careful with your words, to set boundaries, or to accept that not everything will go perfectly according to plan.
Imagine these lessons not as burdens, but as smooth, polished stones you can carry with you. They may be a reminder of your vulnerability, but they can also be a source of strength and resilience.
Take a few moments of silence to acknowledge the experience of humiliation. Recognize that it’s a normal human emotion, one that everyone experiences at some point. It doesn’t diminish your worth, but it can offer valuable lessons for growth.
Return your focus to your breath. With each inhale, feel a sense of strength and self-compassion wash over you. With each exhale, release any lingering shame or embarrassment.
Carry this sense of acceptance and self-compassion with you throughout your day. Remember, just as the ocean recedes after a wave, humiliation too will pass. By acknowledging it, learning from it, and moving on, you can emerge stronger and more resilient.
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