Hi,
I'm Elizabeth Cush,
Psychotherapist,
Soul guide for highly sensitive women,
And podcaster.
I know as a highly sensitive person,
It's really easy to get overwhelmed,
Feel overstimulated,
And just feel as if the sensory overload is kind of taking over.
And as much as we might like to not have that happen,
It just does because life happens and sometimes we just end up feeling like we need a little extra help to feel more grounded and secure.
Here's a brief meditation to help you when you are feeling overwhelmed.
Because as I mentioned earlier,
It's gonna happen.
It's hard not to get overwhelmed,
But we can take care of ourselves when we feel overloaded,
Overwhelmed,
Stressed out,
Whatever it might be,
Right?
So just take a moment to settle in,
Feeling your feet on the floor,
Feeling the surface below you,
You might be sitting at home,
You may be laying on your bed,
Whatever you're doing,
Just feel where your body makes contact with the surface below you.
And as you settle in,
Just feel gravity holding you here in wherever you are,
Holding you on earth,
Holding you in this room,
Really just holding you safely.
Knowing that gravity is always there and it will always keep you securely attached to the earth.
Grounded on Mother Earth.
And as you adjust your body and get comfortable,
Just check in with yourself.
Notice whatever physical or bodily sensations,
Emotions,
Whatever that's coming up for you inside.
Really sort of like taking an in internal temperature.
What am I feeling?
What do I notice?
Can I just allow whatever that experience is to just be there without trying to change it or shift it?
But just noticing it.
And now we're going to take three long,
Slow,
Deep belly breaths.
So if you can,
Breathing down through your chest,
Into your belly,
Really expanding the belly,
Holding there for a minute.
And release.
Really trying to empty the lungs of all the air.
And we're going to do that again.
Deep inhale.
And slowly exhale.
And for this last inhalation,
You can take a breath in between as I'm explaining.
For this last deep inhale,
Inhale,
I just want you to put your hands,
Either one hand or both hands over your heart space,
Your heart chakra,
Which is just right in the center of your chest.
And feeling your hands there,
Feeling the touch on your skin,
Feeling hopefully the comfort of that gentle touch.
And then we'll take one last deep breath in.
Hold it here.
And exhale.
And now just tuning in again,
Turning inward to your body,
To the sensations,
To your thoughts,
To your feelings,
Just noticing what's happening inside.
Did it shift or soften or change?
I know I'm just feeling a little tingling in my arms and my legs and my chest.
But whatever you're feeling is great for you.
Whatever you're feeling is what you're feeling.
And now just take a moment to,
We're going to just kind of give ourselves a little hug.
Like and if you're still feeling overwhelmed,
Just noticing that and,
You know,
Allowing that that overwhelm that those overwhelmed feelings are still there and just giving yourself some compassion for that.
If some of the overwhelmed feelings have shifted or softened or changed,
Just appreciating that too.
Another deep breath and exhale and bring yourself back to the room.
I hope that was helpful.
And that's something you can do anytime.
It's just feeling that grounding presence of Mother Earth below you and tuning into your body inside and giving yourself some compassion for when things feel a little bit hard or a lot hard.
All right,
Take care of yourselves.
And I hope this practice was helpful.
