Welcome,
I'm Teresa,
And this meditation is for when your body feels overstimulated,
When sounds feel sharper,
Lights feel brighter,
Clothing feels louder,
Conversations feel like too much.
If you live with sensory sensitivity,
ADHD,
Autism,
Or a highly responsive nervous system,
You are especially welcome here.
Nothing is wrong with you.
Your system may simply need less input and more safety.
Let's begin.
Before we do anything else,
Let's reduce effort.
Find a comfortable position for your body,
And let your eyes close or soften your gaze.
Let your tongue rest at the bottom of your mouth.
Let your shoulders drop slightly.
You do not need to focus hard.
You do not need to visualize anything,
And you do not need to understand this perfectly.
Overstimulation happens when the nervous system has received more input than it can comfortably process.
It is not weakness.
It is not fragility.
It is information.
Right now,
We're going to lower input.
Take a slow breath in,
And let it leave your body longer than it entered.
And again,
Longer out breaths tell the nervous system it is safe to downshift.
Now,
Gently press your feet into the floor or press your body into whatever is supporting you.
Feel pressure.
Feel containment.
Feel contact.
When the world feels too loud,
Pressure helps the body feel held.
Notice three neutral sounds around you.
Not the loudest,
Just neutral.
And label them softly.
Sound,
Sound,
Sound.
No story,
Just noticing.
Now,
Bring your attention to the temperature.
Is the air cool,
Warm?
Neutral?
Let your body register it.
You are orienting.
You are coming back to the present.
Overstimulation often happens when input keeps arriving and the body never gets to complete processing.
So,
We slow it down.
Inhale gently.
Exhale longer.
If it feels comforting,
Place one hand over your chest and one over your lower belly.
And let your breathing be smooth.
Calm.
Quiet.
Unforced.
You do not need to solve anything right now.
You are allowed to pause.
You are allowed to reduce exposure.
You are allowed to take breaks.
If your system has been in high alert,
Thank it quietly.
It has been working to protect you.
Now tell it,
We are safe enough to soften.
Feel your shoulders again.
And let them lower another 2%.
Let your jaw unclench.
And let your eyes rest behind closed lids.
Input is decreasing.
Safety is increasing.
Stay here for a few breaths.
Take one final slow breath.
Notice if even 5% of the intensity has shifted.
That is regulation.
That is your nervous system responding.
If this meditation supported you,
You may also find comfort in my other tracks created for sensitive and neurodivergent nervous systems.
You are not too sensitive.
Your system simply processes deeply.
And deep processing deserves gentleness.
I'm so glad you're here.
And as you return to your day,
Remember as always,
You are loved.
You are whole.
You are enough.
