Meditation

Feb. 12th, 2011 10:47 am
sakurablossom: a ginger girl sitting on a dirt road, staring at the horizon (6 blossoms)
[personal profile] sakurablossom
Since HSPs are so easily affected by other people's moods, it's important to practice grounding techniques. The following is an excellent visualization to center yourself, either in the morning or anytime throughout the day, especially when being negatively affected by people around you.

Centering Meditation

Once you have completed a few minutes of slow deep breathing, imagine that a soft, flexible green cord is attached to the base of your spine . . . Clearly observe this cord . . . The cord is slowly moving from your spine toward the floor . . . Imagine two more green cords that are attached to the soles of your feet . . . Now visualize all three green cords meeting at the Earth's surface and forming one large, strong green cord . . .

Observe the large green cord as gravity pulls the thick rope deeper toward the center of the Earth . . . The cable is now traveling through layers and layers of solid rock . . . deeper and deeper . . . You can clearly see the cord traveling as it slowly moves toward the center of the Earth . . .

Finally, the green cord arrives at the very center of the Earth . . . The rope anchors itself to the Earth's center, and you begin to slowly inhale calm, centered, and stable energy from the Earth's core . . . Visualize the energy slowly rising toward the Earth's surface with each inhalation . . .

The energy easily ascends towards the ground level . . . Observe the grounding energy arrive at the Earth's surface . . . The powerful energy arrives at the Earth's surface . . . The powerful energy ascends through the floor and into the soles of your feet . . . You feel the energy rising up your legs . . . You feel solid and centered, like a rock . . .

Now feel the Earth's energy enter the base of your spine . . . The serene, grounded energy feels so soothing . . . Feel the Earth's energy slowly travel up your spine through your lower back . . . mid back . . . upper back . . . neck . . . all the way to the top of your head . . .

You feel centered, calm, and strong as this core energy circulates throughout your entire being . . . filling every cell of your body . . . Breathe in the Earth's energy for a few moments . . . You are calm, centered and happy . . . You are calm, centered, and happy . . . You are calm, centered, and happy . . .


This grounding meditation is an excellent method to use prior to dealing with a difficult situation. You may want to tape record this meditation until you can perform it from memory.

Another method to protect yourself from negative energy is to visualize a white light surrounding you. This is an effective technique to utilize before entering a room with a large group of people.

White Light Meditation

Once you have completed a few minutes of slow deep breathing visualize a crystal-clear white light encircling your body . . . Notice how the shimmering light encompasses every inch of your skin . . . Observe clearly how strong the shield is . . . Imagine negative energy bouncing off the impenetrable armor and ricocheting back to its source . . . You are safe and protected . . . You are safe and protected . . . You are safe and protected . . .

Many students reported that when they practiced the white light meditation before entering a stimulating situation, they were able to remain calm. Try to remember to perform this brief meditation, which will give you much inner-peace.

The Highly Sensitive Person's Survival Guide - Ted Zeff, PH.D. (pg 27-29)
sakurablossom: a hand appearing to touch the sun (star magic at my fingertips)
[personal profile] sakurablossom
Creating a Morning Routine

While you can't live your life totally removed from the world's jolts, you can create an environment that minimizes stimuli. If you can anchor yourself to a ship of tranquility, you won't be tossed about by the waves of stimulation.

One of the most important steps in reducing stimulation for the HSP is to create a morning routine. This structure will set the tone for your entire day and your evening routine will influence the quality of your sleep. If you arise late in the morning, hurriedly grab a cup of coffee for breakfast, and rush to your job, you're setting yourself up for tension throughout the day. However, by waking up only twenty minutes earlier and performing centering activities, you can begin your day in a serene and peaceful state. Then you will be better prepared to handle stimuli throughout the day.

Exercising Your Body

It's good to do some gentle stretching, yoga postures, or light calisthenics when you first awaken. Performing some physical activity upon arising has an energizing effect on the body. You may want to start your morning routine with some yoga postures. Yoga brings you into a natural state of tranquility and can improve the endocrine metabolism, which reduces stress and stress-related disorders (Lad 1984). Initially, you may want to take a class in hatha yoga to learn the proper techniques. Hatha yoga is not merely a physical exercise, the purpose of hatha yoga is to calm the body and mind in preparation for meditation. When studying yoga, be very gentle with yourself and never push yourself into a posture; only go into a posture as far as is comfortable for you.

Calming Your Mind

Once your body has been energized, try to do at least fifteen minutes of some type of meditative practice. You may want to do slow abdominal breathing. The following is a very simple five-minute practice that you can do in the morning or any time throughout the day.

Deep Breathing Exercise

Sit in a comfortable position and close your eyes. Inhale slowly through your nose into your abdomen to the count of five... hold to the count of five ... and slowly exhale to the count of five ... Feel your body becoming more and more relaxed with each exhalation ...

Repeat the slow, deep breathing exercise again ... really experience how calm and peaceful your body feels with each exhalation ... Just observe the thoughts when they arise ... then calmly return to your breathing ... Inhale peace and calmness ... hold ... exhale any stress ...


During the breathing exercise you can mentally repeat a mantra, such as the word "peace" or "calm" with each inhalation and each exhalation. You may find it more comfortable to inhale to a count of less than five seconds. Arrange the timing of your breath so that it feels comfortable to you.

Once you're feeling calm, you may want to begin progressive relaxation, which is performed by visualizing all of the muscles in your body relaxing deeper and deeper. You can begin by relaxing your scalp, facial muscles, and jaw. Then continue relaxing all parts of your body down to your feet. With each exhalation, visualize the muscles becoming softer and softer. If you have difficulty concentrating on these techniques, listening to a relaxation tape or CD is an excellent way to begin your day.

The Highly Sensitive Person's Survival Guide - Ted Zeff, PH.D. (pg 25-27)

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How to thrive when the world overwhelms you