Meditation for Highly Sensitive People

HSPs need rest and recuperation more than most. Of course, the demands of everyday life don’t generally allow for ten hours of sleep or a long, midday nap. Fortunately, one way an HSP can seek solace is through meditation.

Meditation Benefits 

Regular meditation has been scientifically proven to reduce chronic anxiety. A reduction in anxiety decreases the stress hormone cortisol in the bloodstream. This reduces the occurrence of depression, inflammation, and disease. Practicing meditation consistently also improves sleep, cognition, self-awareness, and immunity. 

My Personal Experience

When I was 27, I completed a yoga teacher training certification. As part of the training, our instructor, Michael, encouraged the small class of aspiring teachers to develop a strong meditation practice. Each class period, Michael guided us through meditations of increasing lengths until we were able to sit in silence for one hour at a time. 

Our coursework ended with a silent retreat in the woods, which included twice-daily, hour-long meditation sessions. At that time, my body and mind were very busy, and my practice was clunky. I was itchy, and my thoughts were loud and persistent. However, in spite of a bumbly practice, I was able to open my eyes after each session to what felt like a new, more vibrant and hopeful world.

Through this experience, I learned how to ground myself, welcome silence, and be alone in my own thoughts. This also began my life-long journey toward embracing, and moving consistently into a slower, more minimal pace of life.  

I still rely heavily on meditation to this day, albeit in much shorter form, to rest and to restore my heart and mind.  

How to Meditate   

If you are new to meditation, you might be wondering where to begin. I personally practice mantra meditation, which is what I will share with you today. Just know that there are many forms of meditation, so if this doesn’t resonate with you, don’t be discouraged. A simple google search will produce a number of results. There are also free guided meditations available on youtube.

Mantra Meditation

First, choose a mantra. It can be any sound or word, preferably without much meaning to ponder. Next, get as comfortable as possible wherever you are. Personally, I was taught to sit cross-legged, with my back, neck, and head in alignment, but I believe meditation can happen anywhere, in any position, especially if you are new to the practice, suffer from pain, or are differently abled. 

Once you are comfortable, if you can easily breathe through your nose, close your mouth with your teeth gently closed together and your tongue resting on the roof of your mouth. Breathe normally, and close your eyes. You can choose to dedicate your practice to a prayer, hope, dream, or goal at this time. 

The next step is to notice and adjust to any pain or discomfort in your body. Take a moment to breathe into those places. Once you have completed this step, you will begin to repeat your mantra. Thoughts will pull you away from this part of the practice, which is completely normal. Notice your thoughts without judgment and simply bring yourself back to your mantra. 

You can choose to meditate intuitively until you are ready to stop, but I personally prefer to set a timer. My daily practice is currently ten minutes, but if you find that ten minutes is too long for you, start with five. One tip I will share is to choose a ringtone for your timer that isn’t going to startle or jar you out of a peaceful state. 

Once you are done, slowly open your eyes and notice how you feel. I personally find that I am in a much more peaceful and aware state after a meditation session. I hope your experience is equally positive.

Meditation as Escape

I would encourage you to meditate both as a daily practice and as a means to escape a chaotic situation. I have used meditation in my college hallways between classes, on an airplane during take-off, and in the bathtub while my husband wrangled our two toddlers. It has been a helpful tool in many areas of my life.

I’d love to hear about your experience with meditation. Thank you for reading!