Welcome,
This is Nathalie.
If you often feel deeply what others feel,
Get drained by energetic overload or struggle to hold your own boundaries,
This practice is made for you.
Today we'll create space in your heart,
Calm in your system and clarity of boundary so you can feel more grounded,
Less weight down and more yourself.
This is not about shutting off sensitivity,
It's about honoring your gifts and learning tools so your sensitivity becomes strength,
Not burden.
Find a comfortable seat or lie down,
Whatever feels safe.
Close your eyes softly,
Take a deep breath in,
Let it fill your belly and exhale fully,
Releasing anything heavy that isn't yours to carry.
Bring your awareness to your feet or wherever your body touches the ground.
Feel the support underneath you,
Chair,
Floor,
Bed.
Sense the solidity,
The safety.
Now imagine roots growing from your feet or base,
Reaching into the earth.
With every exhale,
Send down excess energy,
Overwhelm,
Tension down into the earth.
With every inhale,
Draw up nourishing earth energy,
Grounding,
Stability from those roots.
Gently in your mind,
Sense a field around you,
Like a soft shield or bubble of light.
A bubble of light,
A shield,
A field surrounding your whole body.
This bubble doesn't block your kindness or empathy,
But it filters what enters so you don't absorb what isn't yours.
If you sense someone else's emotion lingering in you,
Imagine a thin cord connecting you.
Then imagine yourself gently releasing that cord.
Let it go.
You are in control of what you take in.
Sense this field for any lingering emotions of other people on you,
Any emotions that are heavy on you.
Now imagine those overwhelming energies,
This tension as a cord.
Gently release that cord.
Let go of what isn't yours.
Bring to mind your own heart.
Place a hand over your chest.
Silently repeat,
I am safe.
I am loved.
I am enough.
Repeat this three times in your mind.
Then think of someone you care about,
Someone kind or someone who gives you comfort.
Silently send them warm wishes.
May you be peaceful.
May you be free from suffering.
May you be held in love.
Finally extend this to yourself again.
Extend those wishes to yourself.
Allow your own heart to receive that kindness.
May I be peaceful.
May I be free from suffering.
May I be held in love.
Return to your breath.
Let it be gentle.
And natural.
Inhale.
Exhale.
With awareness.
If your mind begins to drift into others emotions,
Label it gently.
Emotion,
Energy,
And let it float away like a cloud on the sky.
You are here.
You are present with yourself.
Now bring your attention to yourself.
Bring in your sankalpa,
Your simple heart statement of truth.
Perhaps I honor my sensitivity as strength.
Or I am grounded and protected.
Or I choose clear boundaries with love.
Repeat it three times in your mind with kindness and trust.
Take a final deep breath in.
And exhale fully.
Gently wiggle your fingers and toes.
Let your thumbs rub the tips of your other fingers.
And when you feel ready,
Open your eyes gently.
Carry the peace,
Clarity,
And protection you just cultivated into the rest of your day.
Your sensitivity is beautiful.
Let it be your guide and not your burden.
