Mindfulness Audios Download: Feeling Embarrassed

Daily Mindfulness Practice: Free Audio Download

by Monica A. Frank, Ph.D.

The following is part of a series of audios to teach how to practice mindfulness. Developing your ability to focus on the present moment can reduce distress and improve well-being.

Experiencing Rain

Index for Mindfulness Audios

Additional reading:

Some tips for using these audios:

Start with the Understanding Mindfulness audios to learn about mindfulness.
These short practice exercises are to help train your brain to be more mindful when engaged in daily activities.
The audio format is just for convenience to help learn the material. You can also read the transcript. When you practice, however, you should engage in the behavior mindfully without listening to the audio.
The best way to train your brain to be more mindful is to practice in short sessions throughout the day while engaged in your normal activities.
The descriptions are an artificial way to help you get started. Eventually, the practice of mindfulness is being aware of what is described without using an inner verbal description.
This exercise is to help you develop tolerance of emotions. The audio provides guidance for being mindfully present with embarrassment.
However, the actual practice of mindfulness is to allow yourself to be fully aware of your experience when feeling embarrassed. Although trying to create the emotion of embarrassment would not be mindful, it may be possible to create the conditions that might cause you to feel embarrassed.

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Transcript of Audio: Feeling Embarrassed

Allow yourself to fully experience feeling embarrassed. Instead of trying to get rid of the feeling or wishing that things had been different, let yourself just experience the embarrassment. When thoughts such as “should ofs” or “could ofs” come into your mind, just refocus to the experience of the emotion of embarrassment. Allow yourself to focus on the feeling itself without demands or blaming. When these thoughts come to mind, just refocus back to the actual sensation of the embarrassment. Notice how you experience it. What exactly do you feel and where do you feel it? What types of physical sensations do you experience when feeling embarrassed? How would you describe this experience? For instance, do you feel sensations in your face or head such as blushing or heat? Do you feel agitated? Do you feel tension? Whatever it is that you might feel, just let yourself “be” with those sensations without judgment. If you have thoughts blaming yourself or others, allow yourself to refocus away from those thoughts and back to the actual feeling of embarrassment. Let the sensation of embarrassment flow over you without focus on demand or blame. Notice the sensations but don't try to judge the situation or get rid of the feeling. Let yourself “be” with the feeling of embarrassment, no matter how you might experience it.