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Befriend Your Guilt

Sometimes we make a mistake and start to feel guilty about it. You can transform your guilt into compassion and curiosity by performing physical activities from the Wiggle Jar! Just scroll down to start your practice.

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First, take a deep breath and say: ”Everyone makes mistakes sometimes. I will be okay. I made a mistake but I am not my mistake.”

(Really, try it!)

 

 

Next, imagine your guilt in your hand. When you have a clear picture of it, take a deep breath and gently blow compassion on it until it shrinks to the size of a jellybean. 

 

 Next, roll your shoulders side to side 8 times.

 

 

Next, give yourself a high five and say: “I’m proud of myself for owning my mistake and taking the time to make it right.”

 

 Uh-oh... did your guilt get big again?

Gently blow compassion on it until it shrinks back down to the size of a jellybean. (Turn on the sound and press play.)

 

 

 

Now, ask yourself, “What did I do that I feel guilty about? Did I make a mistake or hurt someone? Do I feel guilty because I did something or experienced something that I think I shouldn’t have?” 

 

Guilt has shown up to help you get curious.

 

Most people get stuck in their guilt because they don't realize their guilt is here to help them.

 

When you take steps to get curious about your situation (instead of critical), your self-esteem will improve and you won’t feel as guilty. Instead, you'll be curious about why this emotion is here, and start to learn from it.

 

If you’ve made a mistake, your guilt might have shown up to help you repair your mistake.

 

If you’re feeling an emotion that you think you shouldn’t have, your guilt might have shown up to help you become curious about that emotion. What other emotions have shown up with your guilt? 

 

Let your guilt teach you to become more kind and compassionate towards yourself and others, and also accountable whenever you need to repair a mistake.

 

Great work!

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