Welcome.
In this meditation we will focus on the essential skill of self-soothing.
Use this meditation when you are in need of a sense of comfort and safety during experiences of heightened stress or overwhelm.
Find a quiet comfortable space where you can fully engage in this practice.
To begin,
Take a moment to settle in.
Close your eyes if that feels safe for you or hold a soft gaze on an object nearby.
Take a few slow gentle breaths,
Allowing yourself to arrive body and mind in this moment.
With each inhalation invite a sense of calm and with each exhalation allow your body to soften into the surface beneath you.
Hold your attention to your breath.
Notice the gentle rise and fall of your body as you breathe in and out.
Allow your breath to be your anchor,
Grounding you in this moment.
As you continue to breathe,
Bring your awareness to your body.
Slowly scan from head to toe.
Notice areas where you feel discomfort,
Tension.
Without judgment or story,
Simply observe these sensations and offer yourself compassion.
Continue to breathe deeply,
Allowing each breath to bring clarity and calmness to your mind and body.
Let your breath guide you as you navigate the depths of your emotions and your search for compassionate responses.
Trust in your own wisdom and intuition to guide you towards the most beneficial actions.
I invite you to imagine that there is a balloon located behind your belly button.
As you inhale slowly through your nose,
Visualize the balloon filling up with each breath,
Expanding gently.
Allow this process to take about four or five seconds.
Feel the balloon becoming full as your breath reaches its peak.
Now purse your lips slightly and exhale slowly like you're blowing out through a straw for the same amount of time,
As if releasing air from the balloon.
Visualize the balloon gradually deflating as you breathe out.
Repeat this cycle of inhaling and exhaling,
Allowing the balloon to fill and empty.
Feel a growing sense of calm and softness.
Take your time with each breath,
Embracing the soothing rhythm of this belly breathing.
Next,
I invite you to give yourself a comforting hug.
Wrap your arms around your chest,
Gently embracing yourself.
This act of self-compassion triggers the release of oxytocin in your brain.
This is the hormone that's associated with feelings of safety,
Connection,
And love.
Remember that your brain cannot differentiate between a hug given by someone else and one you give to yourself.
As you embrace yourself,
Feel the warmth and reassurance that this gesture provides.
Just allowing your body to soften in that space,
The space of being held,
Being comforted.
And as you continue with your hug,
You may also want to gently stroke or pet yourself.
This gentle touch on the arms further enhances the soothing effect,
Creating a sense of comfort and care.
And just notice the sensations of your touch,
Nurturing you with kindness and compassion and gentleness.
Take a few moments to continue this hug,
This self petting,
Just allowing yourself to fully embrace this experience of self soothing.
Notice how your body and mind respond to these gestures.
Allow your body to soften into the growing sense of safety,
Connection,
Self love,
And self care.
Now take a long slow breath in and out and I invite you to reflect on the cause of the emotions you're experiencing.
What triggered this response?
As you reflect on the cause of these emotions and exploring that what triggered this response within you,
Approach it with exploration,
Gentle curiosity,
And an open heart.
Explore without judgment or self-criticism.
Even though it's difficult,
Do your best and simply inquire within yourself about how you can respond to others and yourself in a compassionate way.
Consider the needs and perspectives of all the parties involved while doing your best to seek a solution that benefits everyone.
Just allowing yourself to explore these questions with a sense of curiosity and openness.
As you explore these questions,
Be patient,
Be kind to yourself,
And remember that finding the most compassionate response may require time,
Reflection,
And space.
We just want to be open to new insights and perspectives that may arrive during this process.
Now as you bring awareness to the emotions and needs that have arisen,
It's important to respond in a way that aligns with your highly sensitive nature.
As an HSP,
You have a deep understanding of the impacts of your actions on yourself and others,
So it's crucial for us to choose actions that are kind,
Responsible,
And fair.
Take a moment to reflect on the emotions you've recognized during this practice so far and consider how you can respond to these emotions in a compassionate and gentle manner,
Always treating yourself with kindness and understanding,
And also acknowledging that your emotions are valid and deserve attention.
And as you contemplate your response,
Keep in mind the well-being of both yourself and others as you strive for actions that promote harmony and balance,
Taking into account the impact they may have on those around you.
Remember,
Responding in a kind and responsible manner does not mean neglecting your own needs.
It's only about finding a balance that allows you to honor yourself while considering the needs and feelings of others.
This may involve setting better boundaries,
Expressing your emotions and needs clearly and respectfully,
Or finding compromises that prioritize the well-being of everyone involved.
As you navigate your responses,
Trust your intuition and inner wisdom.
Your highly sensitive nature grants you a unique perspective with deep insights,
And this intuition and inner wisdom will always steer you in the right direction.
Trust that you have the ability to make the choices that support your own well-being and contribute to the greater good at the same time.
By consistently responding with kindness,
Responsibility,
And fairness,
We help to cultivate a more harmonious and nurturing environment for ourselves and for those around us.
Ours is an ongoing journey of self-reflection,
Self-discovery,
And growth.
Be gentle with yourself as you navigate the complexities of your emotions and relationships.
Know that it's a process to embrace exploring compassion,
Knowing that your efforts are contributing to your own well-being and the well-being of others.
As we near the end of our practice,
I invite you to take a moment to appreciate the time and effort that you have dedicated to your well-being as a highly sensitive person.
Remember that self-soothing is a practice and it takes time to discover what works best for you.
Be gentle with yourself as you explore techniques and find what resonates with your unique highly sensitive nature.
Take a slow deep breath in and exhaling out,
Grounding yourself in this present moment.
This practice is a valuable tool that you can return to whenever you need it.
I encourage you to save this practice or make a note of it so you can revisit it whenever you feel the need to reconnect with yourself and respond to your emotions and needs in a compassionate and responsible way.
Life is filled with moments that can challenge our sensitivity but with practice and self-care we have the power to navigate them with grace and resilience.
Remember that you are not alone on this journey.
May you find comfort and strengthen your sensitivity and may this meditation be a source of support whenever you need it.
