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I’m an empath and I tend to absorb the emotions of those around me. This can be really overwhelming, especially in large groups of people. One of the best ways to protect yourself as an empath is to learn how to meditate. An empath meditation helps you to cleanse and protect your energy field, as well as to create a sense of inner peace and calm. It allows you to detach from the drama around you and find a place of stillness within yourself.
If you’ve ever been called a sensitive person, an empath, or an HSP (highly sensitive person), you may have wondered what all of those terms mean. Basically, they refer to people who are more attuned to the world around them than others. We tend to be more aware of the subtleties in their environment and more in tune with the emotions of others.
Related: Empath Shutdown and Fatigue: A Guide To Healing
This can be both a blessing and a curse. On the one hand, it means that we’re often more compassionate and understanding than others. We can see things from multiple perspectives and have a deep appreciation for beauty. On the other hand, it can also mean that we’re easily overwhelmed by our surroundings. We can pick up on the negative energy of others and absorb it into our own bodies.
As an empath there are many reasons to develop a meditation practice:
- Energy vampires – In today’s world, there are a lot of people who seem to feed off negative energy or desire the positive energy of others. These may not be aware that they’re doing it, but these so-called “energy vampires” can leave you feeling drained and depleted.
- Media – From the internet to television, and the never-ending feed on social media we live in a world of sensory overload. There is always something influencing our energy and subconscious mind. In order to protect your energy, it’s important to learn how to detach from the constant input and find stillness within yourself.
- People (in general) – is it just me or does it feel like there are more people in the world than ever before? We’re constantly surrounded by others and their energy can have a profound impact on our own. While we often care highly about the feelings of others, it’s also important to take care of our own energy and not get too caught up in the drama of other people’s lives.
Related: 13 Empath Protection Bracelets To Keep Your Energy In Balance
This is why it’s so important for empaths to learn how to meditate. Meditation helps us to create a sense of space between ourselves and the world around us. Meditation does wonders mentally, physically, and spiritually.
- On a physical level, research has proven that the nervous system calms down, blood pressure decreases, breathing becomes slower and deeper, and there is an increased sense of well-being.
- On a spiritual level, meditation allows us to connect with source energy, your higher self, God, or the divine. It helps to align us with our highest purpose and brings forth a sense of peace and calm.
- And on a mental level, meditation helps to quiet the monkey mind, still the racing thoughts, and bring about a sense of clarity and focus.
In the Empath’s Survival Guide: Life Strategies for Sensitive People, Judith Orloff M.D. writes
“Empaths need time alone every day to decompress from the overwhelming energy around them. If they don’t get enough downtime, they can become drained, anxious, or depressed. I recommend at least two hours a day of solo time, whether it’s reading, hiking, biking, meditating, gardening-whatever makes you feel good.”
There are several types of meditation techniques that you can practice as an empath. From mindful meditation to chakra meditation, and even guided meditation there is a style of mediation that will work for everyone. The main difference between the standard type of meditation and an empath meditation is intent and timing.
Empath Meditation Guide
One of the worst things for empaths is going into a social situation without any type of shield or protection. It can be like walking into a war zone unprotected. Because we are like emotional sponges it’s not uncommon to have to manage others’ emotions, toxic energy, and negative vibes, as well as our own.
Related: How To Manage Being An Extroverted Empath
The good news is with empath mediation we can care for our empathic abilities while still living in a world that isn’t always conducive to our sensitivities. Empath meditation is a way for us to cleanse and protect our energy before entering into these types of situations. It’s also a way for us to release any negativity that we may have picked up during the day. The goal of empath meditation is to create a protective barrier around your energy field so that you can remain clear and grounded in your own energy.
When To Meditate
We always stress the importance of developing a mediation practice and doing it on a daily basis but empath meditation is different. Think of it as a social pre-game and nightcap rolled into one. The best time to do your empath meditation is before you go into any type of social situation and when you get home from being around people.
Before Social Situations:
By doing an empath meditation before you go into a social situation, you are creating space from your own emotions and a shield of protection around your energy. This will help to deflect any negative energy that you may come into contact with.
After Social Situations:
It’s just as important to do an empath meditation after being around people as it is before. This will help you to release any negativity that you may have picked up from others. It’s also a way to cleanse and ground yourself back into your own energy.
How To Perform An Empath Meditation
There are different ways that you can perform an empath meditation the key is to find one that works best for you. We’ve included a few different methods and a video below:
1. Empath Mantra Meditation
One of the easiest ways to meditate is with a mantra. Saying a mantra during meditation helps bring you to the present moment by taking all of the mental energy you would have used to think about something else and redirecting it towards the mantra. This is especially helpful for those who are new to meditation or have a hard time quieting their mind.
To do an empath mantra meditation, create some alone time in a quiet space. Create an alarm for a set time, we recommend 10-15 minutes to start. Once you’re settled in and comfortable, take a few deep breaths and begin to repeat your mantra. You can say it out loud or silently to yourself, whatever feels best.
Some empath mantras you can use:
- All is well in my world
- My energy is protected
- Peace surrounds me
- I am loved
- I release all negative energy
Related: 25 Root Chakra Mantras To Help You Feel Balanced And Grounded
If your mind begins to wander, which it will, simply bring your attention back to the mantra and continue repeating it. Remember that there is no right or wrong way to meditate, the goal is to be present at the moment and focus on your breath and the mantra.
2. Chakra Meditation
Another type of meditation that is helpful for empaths is chakra meditation. This type of meditation helps to cleanse, balance, and align your chakras. Chakras are the energy centers in your body and when they are out of balance it can lead to physical, emotional, and mental imbalances.
To do a chakra meditation, find a comfortable place to sit or lie down. Once you’re settled in, begin to focus on your breath. Inhale deeply through your nose and exhale slowly through your mouth. As you breathe, imagine each of the seven chakras beginning to open and spin. As you focus on each chakra, visualize it being cleansing and filled with light.
Start from the root chakra at the base of your spine and work your way up to the crown chakra at the top of your head. Once you’ve cleansed all of your chakras, sit for a few minutes and feel the energy flowing through your body.
3. Visualization Meditation
Visualization meditation is a type of meditation where you focus on positive visualizations to direct your focus and energy. This is a helpful meditation for empaths because it allows you to place your focus on the feelings you want to cultivate instead of those that may be clouding your energy.
Visualizing having positive social experiences, being surrounded by love and positivity, or even the removal of negative energy after being in a difficult situation can help you to feel better and lighter.
To do a visualization meditation, start by finding a comfortable place to sit or lie down. Once you’re settled in, begin to focus on your breath. Inhale deeply through your nose and exhale slowly through your mouth. As you breathe, begin to visualize the scene or feeling that you want to experience.
Allow yourself to really feel what it would be like to be in that situation. What does it look like? What do you see surrounding you? What do you smell? How does it make you feel? The more sensory details you can add, the better.
Once you have a clear visualization, spend a few minutes focusing on it and then begin to slowly come back to the present moment.
4. Body Scan Meditation
The body scan meditation is a type of meditation where you focus your attention on each part of your body, from head to toe. This is a helpful meditation for empaths because it allows you to become more aware of how your body is feeling and can help to release any tension you may be holding onto.
To do a body scan meditation, find a comfortable place to sit or lie down. Once you’re settled in, begin to focus on your breath. Inhale deeply through your nose and exhale slowly through your mouth. As you breathe, begin to scan your body from head to toe. Notice how each part of your body feels.
Do you feel any tension? Are there any areas that feel especially tight or sore? As you scan your body, imagine any tension melting away. Once you’ve scanned your entire body, spend a few minutes focusing on your breath and then slowly come back to the present moment.
5. Loving-Kindness Meditation
Loving-kindness meditation is a type of meditation where you focus on cultivating feelings of love, compassion, and kindness. This is a helpful meditation for empaths because it allows you to direct your energy towards positive emotions and can help you to feel more connected to others.
To do a loving-kindness meditation, find a comfortable place to sit or lie down. Once you’re settled in, begin to focus on your breath. Inhale deeply through your nose and exhale slowly through your mouth. As you breathe, begin to repeat the following phrases to yourself:
“May I be happy.
May I be healthy.
May I be safe.
May I be free from suffering.”
As you repeat these phrases, visualize yourself surrounded by light and feel the emotions of love and compassion begin to fill your heart. Then, begin to repeat the same phrases for someone else that you care about.
You can choose to focus on a specific person or you can visualize all of humanity surrounded by the same light. Once you’ve repeated the phrases for yourself and others, spend a few minutes focusing on your breath and then slowly come back to the present moment.
Sensitive people are often drawn to meditation because it can be a helpful way to soothe the mind and body. If you’re an empath, any type of meditation can be beneficial, but these meditations may be especially helpful for you.
Try incorporating some of these meditations into your regular practice and see how they make you feel. Remember that there’s no right or wrong way to meditate. The most important thing is to find what works for you and to be patient with yourself as you explore.