Welcome,
And I hope that each one of you will come to find peace within yourself.
Today,
I want to talk a little bit about Highly Sensitive People,
Or HSPs.
This is based on a live session that I did recently,
And it was a request of members of my group.
I'm going to just define what it is and what it isn't,
And talk a little bit about that and how meditation and mindfulness can help.
Highly Sensitive Person,
Or HSP,
Is a personality trait that's characterized by a highly attuned nervous system that processes sensory data and emotions with greater depth and detail.
It's not a mental health disorder.
Quoting from Psychology Today,
And I quote,
A highly sensitive person,
Or HSP,
Is a term coined by psychologist Elaine Aron.
According to Aron's theory,
HSPs are a subset of the population who are high in personality trait known as Sensory Processing Sensitivity,
Or SPS.
People with high levels of SPS have increased emotional sensitivity,
Stronger reactivity to both external and internal stimuli,
Pain,
Hunger,
Light and noise,
And a complex inner life.
End quote.
It's been discovered that about 20% of the population is thought to be highly sensitive.
And people that are HSP tend to be more easily disturbed by violence or tension or feelings of being overwhelmed.
And,
As a result,
They might take steps to avoid situations where these things are likely to occur.
Now why does meditation help HSPs?
One is because it reduces overstimulation.
Meditation helps HSPs recover from sensory overload and emotional intensity.
It creates efficient downtime.
Practices like guided relaxation or breath-focused meditation gives the nervous system a chance to reset.
Mindfulness also builds emotional regulation and makes daily stressors easier to manage.
Some things that you can try if you feel like you're a highly sensitive person is breath awareness.
Simply noticing the inhale and the exhale anchors your attention in the body.
Mounting breaths or placing a hand on the chest can deepen your sense of calm.
Body scan meditations.
Slowly moving awareness through the body helps people that are HSPs to relax.
Release tension and reconnect with physical presence.
Loving-kindness meditation or META sends compassion to oneself and others and it softens your emotional intensity and nurtures self-acceptance.
Another thing you can try is guided imagery.
Visualizing calming scenes like walking through a forest can soothe the mind while keeping overstimulation at bay.
And your breath is great as an anchor.
Deep belly breathing like inhaling through the nose,
Expanding the belly and exhaling slowly signals safety to your nervous system.
Things like box breathing creates a rhythm and stability.
Close your eyes now and let's get in touch with our breath and it doesn't matter if you're sitting,
Standing or lying down,
The only thing that truly matters when you meditate is that you're comfortable and alert.
As you start to focus on your breath,
Let's scan our body.
Relax your face,
Unfurl your brow and unclench your jaw.
Relax your neck and relax your shoulders.
These are places of tension in today's world.
Relax your arms and your hands.
Look for any tension in your chest and belly.
Relax your legs and your feet.
And as you begin to relax,
Let's settle in even more and focus more on our breath.
Our breath is our anchor.
It's there for us in all moments.
When we're happy,
When we're sad,
When we're overstimulated.
Our breath is like a river as it flows in and flows out.
Don't just breathe,
Notice your breath.
Notice where you feel it.
A cool sensation in your nose as the breath flows in.
The movement of your chest and belly as the breath flows out.
Just breathe and remember we're just breathing together,
Breathing in and breathing out,
One breath at a time.
If you'd like,
Put one hand on your chest and one hand on your belly and notice the rise and fall of your breath.
If you will,
Whisper softly inwardly,
I am safe to feel.
Now,
Imagine roots extending from your body into the earth,
Steady and supportive.
And with each inhale,
Draw in calm.
And with each exhale,
Let go of tension.
Remember that sensitivity is not a weakness,
It's awareness.
Sensitivity is a strength.
It's the ability to notice the shimmer of light on water or the quiet emotion in another's voice or subtle changes in the air.
As you breathe,
Imagine your sensitivity as a soft glow within your chest.
With each inhale,
The glow expands,
Gradually filling your body with warmth and light.
With each exhale,
It radiates outward,
Blessing the space around you.
Now,
If you can,
Picture yourself standing in a gentle forest.
The air is fresh.
The light is filtered through the trees.
Every sound,
The rustle of branches,
The song of birds,
Feels like a friend.
You are not overwhelmed here.
You are attuned.
Let the forest mirror your sensitivity,
Alive and vibrant,
Interconnected.
And if you feel willing,
Repeat the following positive affirmations with me,
Either out loud or to yourself.
I'll say each one twice.
My sensitivity connects me to life.
My sensitivity connects me to life.
My sensitivity is a gift that deepens my connection to life.
My sensitivity is a gift that deepens my connection to life.
Last one.
I am safe to feel deeply,
And my feelings enrich my world.
I am safe to feel deeply,
And my feelings enrich my world.
If you're a highly sensitive person,
You can use these tips I've given to help make your day a little bit better.
And if you follow me and listen to my meditations,
You know I like quotes.
So I'll give you one.
Now,
From HSP authority Jen Grannerman,
Who said,
Sensitive people like a slower pace of life.
We like pondering all our options before making a decision and regularly reflecting on our experiences.
We hate busy schedules and rushing from one event to the next.
And that's from her book,
12 Things a Highly Sensitive Person Needs.
Now gently open your eyes and come back into the room.
Wiggle your fingers and toes and stretch and feel how good it is to be alive.
How good it is to be in this moment.
Life is hard,
But we get through it together and by getting in touch with our breath.
I hope you will walk through the world with gentleness,
Knowing that your sensitivity is a doorway to compassion and presence.
Till next time.
