Hi,
And welcome to this guided meditation for the highly sensitive person My name is Rishi,
And I'll be taking you through the session today So begin by finding a comfortable position preferably lying down But seated upright is fine,
Too Choose a place where you can allow your body to relax deeply and let go Take a moment to settle in and acknowledge that this is a safe space for you to honor and embrace your sensitive nature Close your eyes and begin by taking a deep breath in through the nose and breathe out through your mouth with a big sigh And again,
Deep breath in,
Big sigh out And one more time,
Breathe in through the nose,
Big sigh out through the mouth And now just allow the breath to settle in to a natural rhythm And simply observe the breath at the nostrils,
Coming and going If your attention wanders,
Gently lead it back to the breath And not trying to control the breath,
Simply observing the natural rhythm Now start to tune in to your senses Start by noticing the sounds you can hear The sound of my voice,
The music in the background And maybe any other sounds in your room or beyond the room Listen without judgment,
Simply observing the sounds as you notice them Now take a deeper breath in through your nose And notice any smells that fill the space Allowing them to awaken your sense of smell And let the breath come back to normal Gently and slowly run your fingers over the surface they are resting on And pay attention to the textures beneath your fingertips And with the eyes still closed,
Notice what you can see behind the closed eyes Maybe it's absolute darkness Or perhaps you can see light,
Shapes,
Patterns or even some kind of imagery Now shift your focus to your body And as I mention the different parts of your body Simply do your best to notice that area Feel if there is any tension or tightness present Notice if there are any sensations It may be warm,
Cool,
Tingly or even numb or devoid of sensation It doesn't matter what you feel Try not to think about the body Just simply feel it Now become aware of your toes,
Both feet and your ankles The calf muscles and shins Aware of the knees,
The thighs and hip joints Aware of your abdomen and lower back Aware of your heart,
Chest and upper back Shoulders,
Upper arms,
Elbows,
Forearms Aware of the wrists,
The palms and the back of the hands The thumbs and all your fingers Aware of the front of the throat and the back of the neck The chin and jaw,
Your lips Aware of your nose and the flowing breath Aware of your closed eyes,
Eyebrows and forehead Aware of your temples,
Your ears and the back of the head And then noticing the crown at the very top of the head And see if you can experience and feel your whole body From head to toe and everything in between Now bring your attention inward,
Further And become aware of any emotions present within you Emotions tend to be experienced more clearly in the throat,
The heart,
The belly or even lower If you do discover any emotional sensation Allow these emotions to arise without judgment Or without the need to change them Simply notice them,
Feel them Remember that your sensitivity allows for a deep and authentic emotional experience And it is safe to feel and express your emotions And if you do happen to find an emotion in the body Just continue feeling it for a moment Now bring awareness to your heart Concentrating all your focus on the heart Feeling its gentle beat or any other sensations here And whether or not you can feel the heart is not so important Just try to feel this region as best you can Allow your awareness and energy to continue gathering here at the heart As a highly sensitive person Your awareness and energy tends to be pulled out and away from you by the world In all directions So now,
Take this time to recharge To gather strength To foster and nurture that strong yet sensitive heart Continue feeling the heart Concentrating awareness and energy at the heart center Coming back,
Coming home And breathe a little more deeply now Breathing in warmth,
Strength and positive energy into the heart Breathing out any worries Breathing in,
Feel the heart filling with peace Breathing out,
Relaxation washing over the whole body Breathing in,
Feel calm filling the heart Breathing out,
The calm spreads through the whole body Continue breathing in this way for a few more breaths And as you continue feeling the heart,
Breathing into and out of the heart Begin to contemplate gratitude and appreciation in your life As you feel the heart,
Reflect on experiences,
People Or things that bring you joy,
Peace and inspiration Allow these positive emotions to fill your heart Cultivating an attitude of gratitude Keep feeling your heart,
Connecting with your heart And reflect on those things that make you feel grateful Feel the warmth,
The peace and connection to your heart Growing and deepening And as we come to the end of this meditation Take a deeper breath in through the nose And a long breath out through the nose or the mouth Another deep breath in through the nose And a long breath out through the nose or the mouth Gently bringing your awareness back to the rest of your body Acknowledge the inner light that shines within your heart A light that is nurtured by your sensitivity Remember that you are strong,
Resilient and worthy of love and acceptance Carry the sense of peace,
Self-acceptance and gratitude with you As you transition back into the rest of your day Embrace your sensitivity as a beautiful and valuable part of who you are And when you are ready,
Gently open your eyes Knowing that you have nurtured your inner light And honoured your sensitive nature You can practice this meditation regularly To make sure your cup is always full May you continue to navigate the world with grace and compassion Thank you for the practice
