January 16, 2024 • 26 mins
Embarking on a journey of self-discovery, I've navigated the tumultuous seas of heightened sensitivity, and in our latest episode, I'm revealing the compass that's guided me to calmer waters.
If crowded rooms leave you feeling swamped by a deluge of energy, or if the world often seems too much to handle, this guide is your haven. We examine the transformative power of stone balancing meditation and how this grounding technique, whether practiced physically or through vivid visualization, can offer you a lifeline back to serenity.
I also unwrap a five-day energy healing path tailored for empaths, a journey crafted to bolster resilience and foster a profound connection with the inner self.
The episode blossoms further as we explore the vital essence of Yoga Nidra and sound healing. You'll learn to fortify your boundaries against the onslaught of external emotions by mapping out a protective sanctuary through body scans and visualizations.
For those seeking solace in sound, I provide insights into creating tranquil soundscapes or investing in therapeutic auditory experiences that help clear emotional clutter. As we stroll through the importance of solitude and its clear distinction from isolation, you'll discover how mindful walking can recharge your spirit.
And remember, sensitivity is a superpower that connects us to a vibrant community—just a click away at RealizedEmpath.com—eager to uphold and celebrate the unique intensity of our experiences.
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Thanks for tuning in to the Realized Empath Podcast! 🎙️
If you're vibing with us, there's so much more to explore. Head over to RealizedEmpath.com for free resources, blog posts, and a community of like-minded souls. 🌱
Don't forget to follow us on Instagram, TikTok and Facebook @RealizedEmpath for daily inspiration and empath hacks. Until next time, stay sensitive and strong! ✌️💕"
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
You're listening to the Realized Empath Podcast,
where we get real about lovingand stumbling through our
sensitive lives With your hostand holistic counselor, Kristin
Schwartz, who helps redefinewhat's possible for an empath
who embraces a path ofself-healing.
Speaker 2 (00:22):
Hello everybody, welcome back to the Realized
Empath Podcast, your sanctuarywhere we embrace sensitivity and
empowerment.
Being highly sensitive meansliving in a world where your
senses are dialed up to 11.
Anybody else relate Handsraised over?
Here.
It's about feeling theundercurrents in a room right,
(00:47):
sensing the emotions of othersas if they're your own, and
often being misunderstood bythose who might not experience
the world the same way.
It's not just about emotionalreactions.
It's about how we processeverything around us, from
conversations and relationshipsto our environments.
(01:08):
So let me share a bit of mypersonal experience.
For years, I found myselfconstantly overwhelmed by my
emotions.
It felt like living in a storm,where every gust of wind was a
new feeling, every clap ofthunder and overwhelming thought
.
I remember walking into roomsand feeling bombarded by the
(01:32):
energy, every interactionleaving me exhausted.
It wasn't just about beingsensitive to what was happening
around me.
It was about feeling as if Ihad no filter, no way to protect
myself from the constant influxof emotional information.
(01:53):
So learning how to navigatethis world without feeling
perpetually overwhelmed tooktime.
It took understanding and ittook me finding the right tools,
and what I want to go overtoday is I want to explore these
tools together.
Whether you're looking toaddress a particular struggle or
(02:16):
seek to understand yoursensitivity better, I want this
episode to just offer you someinsight and guidance.
So, before we begin, let mejust gently suggest how to use
this episode.
So in this episode, we're goingto explore the top five common
struggles that empaths andhighly sensitive people face,
(02:39):
and I'm going to be unveiling afive day path of energy healing
that's tailored just for you.
So in this episode, it's goingto have five segments that can
be implemented over five days,so you can feel free to linger
on a segment if a particularstruggle resonates with you.
(02:59):
But each segment or day we'regoing to explore is basically a
new energy healing practiceallowing for a gradual building
of resilience and selfunderstanding.
So this episode isn't justmeant for a single listen.
It's a resource you can returnto whenever you need to, or
(03:21):
everyone you need to navigatethe intricacies of being a
highly sensitive person.
So, having shared a glimpse ofmy own experience and how you
can get the most of this episode, let's turn our attention to
common challenges that manysensitive souls face.
So the first one is that senseof being overwhelmed in crowded
(03:43):
places.
So this is where our heightenedsensitivity can turn ordinary
situations into a cascade ofsensory and emotional overload.
It's like every sound andemotion around you is amplified.
This can feel like an invisibleweight for an empath making
(04:04):
social events or even a simplegrocery run draining.
This struggle stems from ourheightened sensitivity to
external stimuli and theenergies of those around us.
A great energy healing practiceto address being overwhelmed in
crowded places is a stonebalancing meditation.
(04:25):
So stone balancing meditationsare chosen for their grounding
effects.
So when we're overwhelmed,especially in crowded places,
impasse can feel like adisconnected from their center,
from our bodies, right.
So this practice, what it doesis it helps bring us back to a
(04:47):
sense of stability and focus.
How it helps us is balancingstones, whether they're physical
or mental, right.
Imagining stones requires us toconcentrate and it requires
calmness.
And what that does is itredirects our focus from
(05:08):
external chaos to internal peaceand it cultivates mindfulness
and a sense of control over ourenvironment or what we're
feeling.
The ancient practice actuallyinvolves physically balancing
stones which metaphorically helpus find our inner peace right.
(05:31):
We're having to focus on thosestones and the balance and by
focusing on the stones we anchorourselves in the present moment
, away from their overwhelmingstimulus that's happening Now.
You might be asking yourselveswell, if I'm actually
overwhelmed in a crowd, how am Igoing to access stones?
(05:52):
Don't worry, I have you coveredthere.
What I wanna go through now isactually give you an at-home
practice, so a stone balancingmeditation, and I'm also going
to give you an option if you'rein a crowd and you need
immediate relief.
So let's go through those twooptions.
So, if you're at home, what youwanna do is you want to gather
(06:15):
a few small stones or rocks.
You can just get them outside,in your yard or on your next
walk.
They can be different sizes andshapes.
And then you wanna find a quiet, comfortable place in your home
and you wanna sit in acomfortable position with the
stones in front of you and Iwant you to begin focusing on
(06:38):
your breath and taking deep,slow breaths and start to
balance the stones one on top ofthe other.
And you wanna do this slowlyand mindfully and you wanna pay
attention to the sensation inyour hands as you pick up the
stones and place the stones.
(06:58):
And if your mind wanders, Iwant you to just gently bring it
back to the act of balancingthe stones.
And once your stone is stacked,and once the stone is complete,
I want you to take a fewmoments to observe it and
continuing to breathe deeply,and then conclude the meditation
(07:20):
by reflecting on the balanceyou've created and how you can
carry this balance into yourdaily life.
So then, how can you implement astone balancing meditation if
you're actually in a crowd?
So then what you would do isyou can imagine you're holding a
stone in each hand, and I wantyou to feel its weight and
(07:43):
texture and temperature in yourhand, and I want you to
visualize yourself carefullybalancing one stone on top of
the other, focusing on thismental image and centering your
thoughts on the act of balancing.
I want you to use your breathto aid you in the visualization,
(08:05):
so each inhale and exhale canrepresent the gentle placement
of one stone on top of the other.
And if you feel your mindgetting gently pulled into the
surrounding chaos, I want you togently just guide it back to
the image of the stones and thesensation in your hands.
What this does is the mentalexercise actually creates a
(08:31):
mental anchor for you, providinga sense of control and peace in
your body amidst whatever isgoing on outside and around you.
So here's another way you canimplement it.
In a crowded place, I want youto find a focal point and if
you're feeling overwhelmed, justpause and find a point to focus
(08:51):
on.
It could be a stationary objector a specific spot on the
ground, it doesn't really matter.
Just hold your focus there andthen breathe deeply, start
taking deep, controlled breathsand with each inhale and exhale,
I want you to mentallyvisualize the stones, balancing
(09:12):
and feeling the calmness itbrings.
And you want to notice thesensations in your hands, as if
you're holding and balancing thestones, and feel the imaginary
texture and weight.
And then you're centeringyourself, right.
So you keep your focus on thisvisualization and let the
surrounding noise and movementfade into the background as
(09:34):
you're finding your innerbalance.
And whenever you start to feeloverwhelmed again, you just
return to this visualization,using your breath to guide you
back to a state of calmness.
So as we learn to balance thechaos of crowded places, our
next challenge often awaits inour emotional world.
(09:56):
So let's gently shift our focushere.
Emotional intensity can have itspluses.
As an empath or highlysensitive person, say, like if
you're being overcome by joy,right, we feel that to its
extreme.
But it also poses challenges.
Of course, our emotionalintensity allows us to have deep
(10:18):
connections, but can also leadto overwhelming reactions to
everyday situations.
The intensity happens due toour depth in processing.
This intensity happens due toimpasse processing emotions on a
deeper level, often absorbingthe emotions of others.
So, to help manage this, what Iwant to explore is Tai Chi.
(10:41):
So Tai Chi is an ancient martialarts and you've probably heard
of it.
It's rooted in the philosophyof balance and flow, which
teaches us to move with ouremotions rather than against
them.
So by learning slow, deliberatemovements of Tai Chi, we can
(11:02):
gain control over our emotionalresponses.
We want to be able to channelthem right and in this, in Tai
Chi, we're channeling them intoa dance of self expression or
release.
So the next time you feel likeyour emotions are getting the
best of you and you're reallyfeeling the intensity and you're
(11:23):
really feeling the intensity ofyour emotions, here is an at
home practice in Tai Chi thatyou can use.
I want you to clear a space inyour home so you can move freely
and then stand with your feetshoulder width apart and your
knees slightly bent, and thenwe're going to begin with just a
(11:44):
basic Tai Chi movement calledwaving hands in clouds.
So you raise your arms to chestheight, palms down, and then
you shift your weight to yourright leg and turn your waist to
the right and then let yourarms follow, moving.
You're moving like clouds andthen repeat on the left side,
(12:07):
moving slowly and very fluidly.
And I want you to focus on yourbreath, inhaling and exhaling
deeply with each movement, andpractice this for 10 to 15
minutes, keeping your movementsgentle and mindful.
It might be difficult for youto visualize waving hands in
clouds, so if you want to do aquick internet search to get the
(12:30):
visual, go ahead and do that,but practice this for 10 to 15
minutes and get in the habit ofgoing to this practice any time
you're feeling overwhelmed byyour emotions.
Ok, so now that we found a wayto dance with our emotions,
let's step into personalboundaries, which is a crucial
aspect for any empath or highlysensitive person.
(12:51):
So struggling with boundariesis like living in a house with
no doors right.
We're exposed, we're vulnerableand setting boundaries can be
tough for impasse, because we'renaturally attuned to others'
needs and we often place themabove our own A lot of times
because we're attuned to otherpeople's needs and we think we
(13:14):
need to help them feel better sowe can feel better.
We're putting a lot more of ourenergy into other people's
happiness than our own, and thiscan lead to burnout and a loss
of self.
So to strengthen our boundarysetting skills, let's turn to
Yoga Nidra.
Yoga Nidra is an ideal practicefor setting boundaries because
(13:34):
it fosters deep introspectionand mental clarity.
Setting boundaries is not justa physical action, but it's a
mental and emotional one, and Iseem to think it's more of a
mental and emotional one.
Yoga Nidra follows guidedimagery and relaxation, allowing
us to visualize and reinforceour personal boundaries.
(13:59):
So what this does is ittranslates into stronger
emotional boundaries in ourlives, in our real life, helping
us assert our space and needs.
So let's go through how we canuse Yoga Nidra to actually
establish our personalboundaries.
(14:19):
So what I want you to do iscreate a peaceful place in your
home where you can go to and youwon't be disturbed.
And then, once you find thatplace, I want you to lie down
comfortably on your back andabsolutely put a pillow under
your knees that actually takesthe pressure off your lower back
and even under your head, ifyou need to find a blanket to
(14:44):
keep you warm, and I want you toclose your eyes and take deep
breaths and I want you to feelyour body relax with each exhale
.
And begin the practice bymentally scanning your body part
by part.
Start at the top of your headand scan slowly down your head,
(15:08):
past your ears, past your nose,past your mouth, and then I want
you to go down part by part,releasing tension wherever you
find it.
And once you're relaxed, I wantyou to envision a protective
bubble around you and that'sgoing to symbolize your personal
boundaries and I want you tomentally affirm your right to
(15:32):
these boundaries, acknowledgingthat they're essential for your
well-being.
And I want you to stay relaxedin the state for about 20 to 30
minutes and then slowly bringyour awareness back to the room.
You can move your fingers andtoes before opening your eyes.
(15:53):
A couple things to note is, whenyou are scanning, doing the
body scan, it is very likelythat your mind is going to maybe
get you to the neck area andthen your mind's going to wander
, come back to focus and startscanning again, and as you
continually practice this, itwill get easier to get down
(16:13):
farther right, and the goal isto get all the way down to the
bottoms of your feet.
It may take some time to trainthe mind, but that's okay,
you're not failing if your mindwanders.
That's the whole point isnoticing what our mind's doing
and bringing it back into focus.
So, as we learn to protect ourspace and have those boundaries,
(16:34):
let's now explore how tocleanse our space from the
energies that we inevitably willabsorb.
So absorbing emotions leaves usfeeling like we're an emotional
sponge.
It's a common impasse strugglebecause we are so open and
receptive and a lot of timesdon't have the energetic
(16:56):
boundaries that we need.
But how do we squeeze out theseabsorbed emotions?
One of the answers can be insound healing.
So sound healing is great forits ability to cleanse and
really help us to get throughthe pain.
So when we cleanse andrebalance our energy field, when
(17:16):
we absorb external emotions, itcan create emotional clutter,
and what sound healing can do isit uses vibrational frequencies
to clear that clutter.
The resonance that's producedby sound healing creates a more
therapeutic environment, andthis practice can help us
(17:38):
release, absorb emotions,bringing our emotional state
back to an equilibrium.
So, using instruments likesinging bowls or tuning forks,
which I have in my nightstandnext to my bed.
Sound healing works on theprinciple of resonance and
vibration, so it's helping toclear and rebalance our energy
(18:01):
fields.
The sound waves act like,basically, a gentle auditory
shower, washing away theemotions that aren't yours to
carry.
So how can you do this at home?
You can find a quiet placewhere you can sit or lie down
comfortably, and you can use anyhousehold item that can create
(18:22):
a soothing sound, like a bell,or even a set of keys or a glass
filled with water, right playedwith your fingertip.
You can begin by focusing onyour breath and taking deep,
slow breaths, and then gentlyproduce the sound and focus on
(18:43):
its vibrations and its tones.
And as you listen, I want youto imagine the sound waves are
washing over you, clearing awayall absorbed emotions, and then
continue for about 10 to 15minutes, letting the sound guide
you into a state of calm andemotional balance.
(19:04):
Now I give you the example ofhow to do it at home, just with
household items.
So if you don't have the budgetand you don't want to spend
money, you don't.
That's not an excuse, right?
You can do it with anything youfind around the house.
But if you have the budget andyou want to explore different
methods of sound healing.
Tuning forts are great I gotmine on Amazon.
(19:25):
Also singing bowls you can getthose at all different types of
stores and they're fun andyou'll find that you enjoy
different tones and differentsounds resonate more with you
and create a more like a bettersense of calm.
So explore, be curious and tryout different things and see
(19:45):
what works for you.
So, with our energies cleansed,our final step is understanding
our need for solitude and how tomake it a strength.
So the need for a long time isoften misunderstood For impasse.
It's not just a preference,it's essential.
And I want to point somethingout here.
A long time is not isolation.
(20:05):
A lot of times I will post onsocial media or I'll talk in my
blog or during classes and Italk about the negative impact
of isolation and how humans needconnection, and a lot of times
I will get pushed back andpeople will fight back for their
right to be isolated, and I'mnot interested in fighting back.
(20:28):
But isolation is not a longtime.
A long time is self-care.
Isolation is self-sabotage.
Isolation is used when we don'thave the tools and it's in
desperation, but it's not along-term plan.
So solitude allows us todecompress and process the
(20:50):
intense energy or stimuli oremotions that we encounter right
.
So let's explore mindful walking.
I love mindful walking becauseI feel like it's efficient and
it makes the most of our time,especially if you're a busy
person.
So mindful walking is aneffective practice for those who
need alone time, like we all do, and it combines the benefit of
(21:13):
gentle physical exercise withmindfulness.
So this combination, obviously,is perfect for introspection
and for recharging in solitude.
So it helps by encouragingpresent moment awareness, which
is a powerful tool for usbecause we need to disconnect,
sometimes from external stimuli,and it reconnects us to our
(21:36):
inner self.
The rhythmic pattern of walkingand breathing helps us achieve
a more meditative state andoffers reprieve from those
external pressures.
So how can we implement mindfulwalking at home?
Let's say you live on the Northand it's like minus 20.
(21:57):
You can still do mindfulwalking indoors.
Choose a path in your homewhere you can walk back and
forth, such as a hallway or aspacious room, or maybe you have
a two-story.
You can walk up and down thestairs and I want you to start
walking slowly, focusing on thesensation of each step as your
(22:19):
foot touches the ground, andwith each step.
I want you to breathe in andout mindfully so you're aligning
your breath with your movement.
And as you walk, I want you tokeep your attention on the
present moment, letting go ofany intrusive thoughts or
worries, and then continue thispractice for about 10 to 15
(22:40):
minutes, using this time toreconnect with yourself and your
surroundings in the moment, andthen you can start walking in a
peaceful, solitary manner.
I don't know about you, but ifyou're one of those people that
sometimes worry what people willthink and you live with other
people and you're worried thatthey are going to be looking at
(23:03):
you sideways when you're doingmindful walking indoors,
no-transcript your well-beingover other people's opinions.
Okay.
Now, if you live in a placewhere it's not minus 20 degrees
and obviously you can do yourmindful walking outdoors, you
can also do mindful walking on atreadmill.
(23:23):
With our exploration of energyhealing and these self-care
practices complete, you mighthave some questions about
navigating life as an empath ora highly sensitive person.
So I want to address somecommon questions in like a
frequently asked questionsection where we can go a little
bit deeper into understandingand embracing our unique
(23:46):
sensitivities.
Question number one would behow can I tell if I'm absorbing
someone else's emotions or ifthey're mine.
My answer would be payattention to sudden shifts in
your mood or feelings that don'talign with your current
situation.
It's often a sign you've pickedup someone else's emotions.
(24:08):
Like I remember years ago, Iwas cooking dinner and life was
great.
I had a peaceful day, nostressors really, it was just.
It was a good day, life wasgood and all of a sudden, I had
this intense feeling of anxietyand I remember saying out loud
why do I feel this way?
That was you know, how did thisfeeling just come over me?
(24:29):
That's an example of a suddenshift in mood or feeling that
doesn't align with my currentsituation.
Question number two can energyhealing practices work for
non-impaths?
Absolutely, while obviously Itailored these for empaths,
these practices benefit anyoneseeking balance and emotional
(24:50):
well-being.
Number three is it normal forempaths to feel exhausted after
social interactions?
Yes, it's very common.
Especially if we don't haveenergetic boundaries.
Social interactions can beparticularly draining for us due
to the constant processing ofmultiple energy streams.
(25:10):
Is it a destination?
Do we have to always be therewhere we feel exhausted after
social interactions?
No, we don't.
It's just a matter of startingto live life differently and
implementing different tools andchanging our lifestyle to suit
our this trait of highsensitivity.
So that brings us to the end ofour time together.
(25:34):
I want you to remember thatyour sensitivity is an asset.
It allows you to experience theworld in a rich, profound way.
So I want you to use thesepractices as tools to help you
navigate your beautiful, yetsometimes challenging, empathic
ways.
So until next time, keepembracing your sensitivity and
(25:55):
remember you're not alone.
There's a lot of us out hereand I am so glad that you joined
me.
See you next time.
Speaker 1 (26:03):
Thanks for listening to the Realized Empath Podcast.
Revisit past episodes orcontact Kristen at
RealizedEmpathcom.
Did you love this episode?
Please share it with a friend.
Thanks for tuning in, Untilnext time.
Sensitive souls.
You're listening to the Realized Empath Podcast,
where we get real about lovingand stumbling through our
sensitive lives With your hostand holistic counselor, Kristin
Schwartz, who helps redefinewhat's possible for an empath
who embraces a path ofself-healing.
Speaker 2 (00:22):
Hello everybody, welcome back to the Realized
Empath Podcast, your sanctuarywhere we embrace sensitivity and
empowerment.
Being highly sensitive meansliving in a world where your
senses are dialed up to 11.
Anybody else relate Handsraised over?
Here.
It's about feeling theundercurrents in a room right,
(00:47):
sensing the emotions of othersas if they're your own, and
often being misunderstood bythose who might not experience
the world the same way.
It's not just about emotionalreactions.
It's about how we processeverything around us, from
conversations and relationshipsto our environments.
(01:08):
So let me share a bit of mypersonal experience.
For years, I found myselfconstantly overwhelmed by my
emotions.
It felt like living in a storm,where every gust of wind was a
new feeling, every clap ofthunder and overwhelming thought
.
I remember walking into roomsand feeling bombarded by the
(01:32):
energy, every interactionleaving me exhausted.
It wasn't just about beingsensitive to what was happening
around me.
It was about feeling as if Ihad no filter, no way to protect
myself from the constant influxof emotional information.
(01:53):
So learning how to navigatethis world without feeling
perpetually overwhelmed tooktime.
It took understanding and ittook me finding the right tools,
and what I want to go overtoday is I want to explore these
tools together.
Whether you're looking toaddress a particular struggle or
(02:16):
seek to understand yoursensitivity better, I want this
episode to just offer you someinsight and guidance.
So, before we begin, let mejust gently suggest how to use
this episode.
So in this episode, we're goingto explore the top five common
struggles that empaths andhighly sensitive people face,
(02:39):
and I'm going to be unveiling afive day path of energy healing
that's tailored just for you.
So in this episode, it's goingto have five segments that can
be implemented over five days,so you can feel free to linger
on a segment if a particularstruggle resonates with you.
(02:59):
But each segment or day we'regoing to explore is basically a
new energy healing practiceallowing for a gradual building
of resilience and selfunderstanding.
So this episode isn't justmeant for a single listen.
It's a resource you can returnto whenever you need to, or
(03:21):
everyone you need to navigatethe intricacies of being a
highly sensitive person.
So, having shared a glimpse ofmy own experience and how you
can get the most of this episode, let's turn our attention to
common challenges that manysensitive souls face.
So the first one is that senseof being overwhelmed in crowded
(03:43):
places.
So this is where our heightenedsensitivity can turn ordinary
situations into a cascade ofsensory and emotional overload.
It's like every sound andemotion around you is amplified.
This can feel like an invisibleweight for an empath making
(04:04):
social events or even a simplegrocery run draining.
This struggle stems from ourheightened sensitivity to
external stimuli and theenergies of those around us.
A great energy healing practiceto address being overwhelmed in
crowded places is a stonebalancing meditation.
(04:25):
So stone balancing meditationsare chosen for their grounding
effects.
So when we're overwhelmed,especially in crowded places,
impasse can feel like adisconnected from their center,
from our bodies, right.
So this practice, what it doesis it helps bring us back to a
(04:47):
sense of stability and focus.
How it helps us is balancingstones, whether they're physical
or mental, right.
Imagining stones requires us toconcentrate and it requires
calmness.
And what that does is itredirects our focus from
(05:08):
external chaos to internal peaceand it cultivates mindfulness
and a sense of control over ourenvironment or what we're
feeling.
The ancient practice actuallyinvolves physically balancing
stones which metaphorically helpus find our inner peace right.
(05:31):
We're having to focus on thosestones and the balance and by
focusing on the stones we anchorourselves in the present moment
, away from their overwhelmingstimulus that's happening Now.
You might be asking yourselveswell, if I'm actually
overwhelmed in a crowd, how am Igoing to access stones?
(05:52):
Don't worry, I have you coveredthere.
What I wanna go through now isactually give you an at-home
practice, so a stone balancingmeditation, and I'm also going
to give you an option if you'rein a crowd and you need
immediate relief.
So let's go through those twooptions.
So, if you're at home, what youwanna do is you want to gather
(06:15):
a few small stones or rocks.
You can just get them outside,in your yard or on your next
walk.
They can be different sizes andshapes.
And then you wanna find a quiet, comfortable place in your home
and you wanna sit in acomfortable position with the
stones in front of you and Iwant you to begin focusing on
(06:38):
your breath and taking deep,slow breaths and start to
balance the stones one on top ofthe other.
And you wanna do this slowlyand mindfully and you wanna pay
attention to the sensation inyour hands as you pick up the
stones and place the stones.
(06:58):
And if your mind wanders, Iwant you to just gently bring it
back to the act of balancingthe stones.
And once your stone is stacked,and once the stone is complete,
I want you to take a fewmoments to observe it and
continuing to breathe deeply,and then conclude the meditation
(07:20):
by reflecting on the balanceyou've created and how you can
carry this balance into yourdaily life.
So then, how can you implement astone balancing meditation if
you're actually in a crowd?
So then what you would do isyou can imagine you're holding a
stone in each hand, and I wantyou to feel its weight and
(07:43):
texture and temperature in yourhand, and I want you to
visualize yourself carefullybalancing one stone on top of
the other, focusing on thismental image and centering your
thoughts on the act of balancing.
I want you to use your breathto aid you in the visualization,
(08:05):
so each inhale and exhale canrepresent the gentle placement
of one stone on top of the other.
And if you feel your mindgetting gently pulled into the
surrounding chaos, I want you togently just guide it back to
the image of the stones and thesensation in your hands.
What this does is the mentalexercise actually creates a
(08:31):
mental anchor for you, providinga sense of control and peace in
your body amidst whatever isgoing on outside and around you.
So here's another way you canimplement it.
In a crowded place, I want youto find a focal point and if
you're feeling overwhelmed, justpause and find a point to focus
(08:51):
on.
It could be a stationary objector a specific spot on the
ground, it doesn't really matter.
Just hold your focus there andthen breathe deeply, start
taking deep, controlled breathsand with each inhale and exhale,
I want you to mentallyvisualize the stones, balancing
(09:12):
and feeling the calmness itbrings.
And you want to notice thesensations in your hands, as if
you're holding and balancing thestones, and feel the imaginary
texture and weight.
And then you're centeringyourself, right.
So you keep your focus on thisvisualization and let the
surrounding noise and movementfade into the background as
(09:34):
you're finding your innerbalance.
And whenever you start to feeloverwhelmed again, you just
return to this visualization,using your breath to guide you
back to a state of calmness.
So as we learn to balance thechaos of crowded places, our
next challenge often awaits inour emotional world.
(09:56):
So let's gently shift our focushere.
Emotional intensity can have itspluses.
As an empath or highlysensitive person, say, like if
you're being overcome by joy,right, we feel that to its
extreme.
But it also poses challenges.
Of course, our emotionalintensity allows us to have deep
(10:18):
connections, but can also leadto overwhelming reactions to
everyday situations.
The intensity happens due toour depth in processing.
This intensity happens due toimpasse processing emotions on a
deeper level, often absorbingthe emotions of others.
So, to help manage this, what Iwant to explore is Tai Chi.
(10:41):
So Tai Chi is an ancient martialarts and you've probably heard
of it.
It's rooted in the philosophyof balance and flow, which
teaches us to move with ouremotions rather than against
them.
So by learning slow, deliberatemovements of Tai Chi, we can
(11:02):
gain control over our emotionalresponses.
We want to be able to channelthem right and in this, in Tai
Chi, we're channeling them intoa dance of self expression or
release.
So the next time you feel likeyour emotions are getting the
best of you and you're reallyfeeling the intensity and you're
(11:23):
really feeling the intensity ofyour emotions, here is an at
home practice in Tai Chi thatyou can use.
I want you to clear a space inyour home so you can move freely
and then stand with your feetshoulder width apart and your
knees slightly bent, and thenwe're going to begin with just a
(11:44):
basic Tai Chi movement calledwaving hands in clouds.
So you raise your arms to chestheight, palms down, and then
you shift your weight to yourright leg and turn your waist to
the right and then let yourarms follow, moving.
You're moving like clouds andthen repeat on the left side,
(12:07):
moving slowly and very fluidly.
And I want you to focus on yourbreath, inhaling and exhaling
deeply with each movement, andpractice this for 10 to 15
minutes, keeping your movementsgentle and mindful.
It might be difficult for youto visualize waving hands in
clouds, so if you want to do aquick internet search to get the
(12:30):
visual, go ahead and do that,but practice this for 10 to 15
minutes and get in the habit ofgoing to this practice any time
you're feeling overwhelmed byyour emotions.
Ok, so now that we found a wayto dance with our emotions,
let's step into personalboundaries, which is a crucial
aspect for any empath or highlysensitive person.
(12:51):
So struggling with boundariesis like living in a house with
no doors right.
We're exposed, we're vulnerableand setting boundaries can be
tough for impasse, because we'renaturally attuned to others'
needs and we often place themabove our own A lot of times
because we're attuned to otherpeople's needs and we think we
(13:14):
need to help them feel better sowe can feel better.
We're putting a lot more of ourenergy into other people's
happiness than our own, and thiscan lead to burnout and a loss
of self.
So to strengthen our boundarysetting skills, let's turn to
Yoga Nidra.
Yoga Nidra is an ideal practicefor setting boundaries because
(13:34):
it fosters deep introspectionand mental clarity.
Setting boundaries is not justa physical action, but it's a
mental and emotional one, and Iseem to think it's more of a
mental and emotional one.
Yoga Nidra follows guidedimagery and relaxation, allowing
us to visualize and reinforceour personal boundaries.
(13:59):
So what this does is ittranslates into stronger
emotional boundaries in ourlives, in our real life, helping
us assert our space and needs.
So let's go through how we canuse Yoga Nidra to actually
establish our personalboundaries.
(14:19):
So what I want you to do iscreate a peaceful place in your
home where you can go to and youwon't be disturbed.
And then, once you find thatplace, I want you to lie down
comfortably on your back andabsolutely put a pillow under
your knees that actually takesthe pressure off your lower back
and even under your head, ifyou need to find a blanket to
(14:44):
keep you warm, and I want you toclose your eyes and take deep
breaths and I want you to feelyour body relax with each exhale
.
And begin the practice bymentally scanning your body part
by part.
Start at the top of your headand scan slowly down your head,
(15:08):
past your ears, past your nose,past your mouth, and then I want
you to go down part by part,releasing tension wherever you
find it.
And once you're relaxed, I wantyou to envision a protective
bubble around you and that'sgoing to symbolize your personal
boundaries and I want you tomentally affirm your right to
(15:32):
these boundaries, acknowledgingthat they're essential for your
well-being.
And I want you to stay relaxedin the state for about 20 to 30
minutes and then slowly bringyour awareness back to the room.
You can move your fingers andtoes before opening your eyes.
(15:53):
A couple things to note is, whenyou are scanning, doing the
body scan, it is very likelythat your mind is going to maybe
get you to the neck area andthen your mind's going to wander
, come back to focus and startscanning again, and as you
continually practice this, itwill get easier to get down
(16:13):
farther right, and the goal isto get all the way down to the
bottoms of your feet.
It may take some time to trainthe mind, but that's okay,
you're not failing if your mindwanders.
That's the whole point isnoticing what our mind's doing
and bringing it back into focus.
So, as we learn to protect ourspace and have those boundaries,
(16:34):
let's now explore how tocleanse our space from the
energies that we inevitably willabsorb.
So absorbing emotions leaves usfeeling like we're an emotional
sponge.
It's a common impasse strugglebecause we are so open and
receptive and a lot of timesdon't have the energetic
(16:56):
boundaries that we need.
But how do we squeeze out theseabsorbed emotions?
One of the answers can be insound healing.
So sound healing is great forits ability to cleanse and
really help us to get throughthe pain.
So when we cleanse andrebalance our energy field, when
(17:16):
we absorb external emotions, itcan create emotional clutter,
and what sound healing can do isit uses vibrational frequencies
to clear that clutter.
The resonance that's producedby sound healing creates a more
therapeutic environment, andthis practice can help us
(17:38):
release, absorb emotions,bringing our emotional state
back to an equilibrium.
So, using instruments likesinging bowls or tuning forks,
which I have in my nightstandnext to my bed.
Sound healing works on theprinciple of resonance and
vibration, so it's helping toclear and rebalance our energy
(18:01):
fields.
The sound waves act like,basically, a gentle auditory
shower, washing away theemotions that aren't yours to
carry.
So how can you do this at home?
You can find a quiet placewhere you can sit or lie down
comfortably, and you can use anyhousehold item that can create
(18:22):
a soothing sound, like a bell,or even a set of keys or a glass
filled with water, right playedwith your fingertip.
You can begin by focusing onyour breath and taking deep,
slow breaths, and then gentlyproduce the sound and focus on
(18:43):
its vibrations and its tones.
And as you listen, I want youto imagine the sound waves are
washing over you, clearing awayall absorbed emotions, and then
continue for about 10 to 15minutes, letting the sound guide
you into a state of calm andemotional balance.
(19:04):
Now I give you the example ofhow to do it at home, just with
household items.
So if you don't have the budgetand you don't want to spend
money, you don't.
That's not an excuse, right?
You can do it with anything youfind around the house.
But if you have the budget andyou want to explore different
methods of sound healing.
Tuning forts are great I gotmine on Amazon.
(19:25):
Also singing bowls you can getthose at all different types of
stores and they're fun andyou'll find that you enjoy
different tones and differentsounds resonate more with you
and create a more like a bettersense of calm.
So explore, be curious and tryout different things and see
(19:45):
what works for you.
So, with our energies cleansed,our final step is understanding
our need for solitude and how tomake it a strength.
So the need for a long time isoften misunderstood For impasse.
It's not just a preference,it's essential.
And I want to point somethingout here.
A long time is not isolation.
(20:05):
A lot of times I will post onsocial media or I'll talk in my
blog or during classes and Italk about the negative impact
of isolation and how humans needconnection, and a lot of times
I will get pushed back andpeople will fight back for their
right to be isolated, and I'mnot interested in fighting back.
(20:28):
But isolation is not a longtime.
A long time is self-care.
Isolation is self-sabotage.
Isolation is used when we don'thave the tools and it's in
desperation, but it's not along-term plan.
So solitude allows us todecompress and process the
(20:50):
intense energy or stimuli oremotions that we encounter right
.
So let's explore mindful walking.
I love mindful walking becauseI feel like it's efficient and
it makes the most of our time,especially if you're a busy
person.
So mindful walking is aneffective practice for those who
need alone time, like we all do, and it combines the benefit of
(21:13):
gentle physical exercise withmindfulness.
So this combination, obviously,is perfect for introspection
and for recharging in solitude.
So it helps by encouragingpresent moment awareness, which
is a powerful tool for usbecause we need to disconnect,
sometimes from external stimuli,and it reconnects us to our
(21:36):
inner self.
The rhythmic pattern of walkingand breathing helps us achieve
a more meditative state andoffers reprieve from those
external pressures.
So how can we implement mindfulwalking at home?
Let's say you live on the Northand it's like minus 20.
(21:57):
You can still do mindfulwalking indoors.
Choose a path in your homewhere you can walk back and
forth, such as a hallway or aspacious room, or maybe you have
a two-story.
You can walk up and down thestairs and I want you to start
walking slowly, focusing on thesensation of each step as your
(22:19):
foot touches the ground, andwith each step.
I want you to breathe in andout mindfully so you're aligning
your breath with your movement.
And as you walk, I want you tokeep your attention on the
present moment, letting go ofany intrusive thoughts or
worries, and then continue thispractice for about 10 to 15
(22:40):
minutes, using this time toreconnect with yourself and your
surroundings in the moment, andthen you can start walking in a
peaceful, solitary manner.
I don't know about you, but ifyou're one of those people that
sometimes worry what people willthink and you live with other
people and you're worried thatthey are going to be looking at
(23:03):
you sideways when you're doingmindful walking indoors,
no-transcript your well-beingover other people's opinions.
Okay.
Now, if you live in a placewhere it's not minus 20 degrees
and obviously you can do yourmindful walking outdoors, you
can also do mindful walking on atreadmill.
(23:23):
With our exploration of energyhealing and these self-care
practices complete, you mighthave some questions about
navigating life as an empath ora highly sensitive person.
So I want to address somecommon questions in like a
frequently asked questionsection where we can go a little
bit deeper into understandingand embracing our unique
(23:46):
sensitivities.
Question number one would behow can I tell if I'm absorbing
someone else's emotions or ifthey're mine.
My answer would be payattention to sudden shifts in
your mood or feelings that don'talign with your current
situation.
It's often a sign you've pickedup someone else's emotions.
(24:08):
Like I remember years ago, Iwas cooking dinner and life was
great.
I had a peaceful day, nostressors really, it was just.
It was a good day, life wasgood and all of a sudden, I had
this intense feeling of anxietyand I remember saying out loud
why do I feel this way?
That was you know, how did thisfeeling just come over me?
(24:29):
That's an example of a suddenshift in mood or feeling that
doesn't align with my currentsituation.
Question number two can energyhealing practices work for
non-impaths?
Absolutely, while obviously Itailored these for empaths,
these practices benefit anyoneseeking balance and emotional
(24:50):
well-being.
Number three is it normal forempaths to feel exhausted after
social interactions?
Yes, it's very common.
Especially if we don't haveenergetic boundaries.
Social interactions can beparticularly draining for us due
to the constant processing ofmultiple energy streams.
(25:10):
Is it a destination?
Do we have to always be therewhere we feel exhausted after
social interactions?
No, we don't.
It's just a matter of startingto live life differently and
implementing different tools andchanging our lifestyle to suit
our this trait of highsensitivity.
So that brings us to the end ofour time together.
(25:34):
I want you to remember thatyour sensitivity is an asset.
It allows you to experience theworld in a rich, profound way.
So I want you to use thesepractices as tools to help you
navigate your beautiful, yetsometimes challenging, empathic
ways.
So until next time, keepembracing your sensitivity and
(25:55):
remember you're not alone.
There's a lot of us out hereand I am so glad that you joined
me.
See you next time.
Speaker 1 (26:03):
Thanks for listening to the Realized Empath Podcast.
Revisit past episodes orcontact Kristen at
RealizedEmpathcom.
Did you love this episode?
Please share it with a friend.
Thanks for tuning in, Untilnext time.
Sensitive souls.
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