Simple meditation for highly sensitive people is a daily practice that takes between 10-20 minutes.

Even 5 minutes in the morning helps you as a highly sensitive person.

I’m writing this because since I started meditating 20 minutes every morning in 2016, my mental state has changed completely.

I’m calmer, more creative, less reactive.

Additionally, my brain seems to automatically switch AWAY from negative, catastrophising thoughts.

Daily meditation is self-care – and self-care is especially important for HSPs, empaths + others with extra-sensory perception.

You tend to have a thin barrier between your core self + the outside world.

Your inner world is more deeply affected by external stimuli.

Simple meditation helps create a buffer against the energies, influences + interferences of your day.

It sets a baseline for mood.

Simple meditation can be done in various ways once you’ve mastered the basics. So you never get bored!

For example, you could use your meditation time to contact your higher self – or do a Law of Attraction visualisation.

Done daily, simple meditation can transform the way you feel about yourself as a highly sensitive person.

This article is about why highly sensitive people like you should do regular, simple meditation; common reasons you might not do it – and some good physical places to learn.

Simple meditation for highly sensitive people is easy to do. It’s free and you just need to sit there, after all.

Anyone can do it and experience the benefits.

Including YOU.

Access my free Breath Meditation Guided Audio – the same one I used to develop my daily simple meditation habit – below!

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Simple meditation: How to Start

Simple meditation for highly sensitive people is easy to do.

Six simple steps:

1. Sit quietly
2. Close your eyes
3. Focus on your breath
4. Notice what’s going on internally
5. Every time your mind wanders, gently bring it back to the breath without criticism.
6. Repeat daily for 20 minutes, ideally first thing in the morning.

That’s it.

Really, it’s that simple.

Where most people go wrong is that they expect too much, too quickly.

The reality is that you will have good and bad days.

The key is just to sit there observing what’s going on inside – your thoughts + emotions – without giving up.

Your mind WILL wander.

But over time, like a muscle, you notice subtle benefits to your mental wellbeing.

As you get happier, you may be tempted to give up.

You mind may tell you: “You don’t need this anymore”.

In 2008, that’s what happened to me. I did 15 minutes meditation each day for a year and became so happy… that I stopped.

Uh?

…When I think of how happy that would have made me by now I feel really stupid.

Okay, I’m joking about the last bit.

But, seriously, do you either:

• Put it off, make excuses.
• Give up too soon because ‘it’s not working’.
• Stop because you’ve started to feel so good.

I urge you to keep going until it becomes an indispensable habit.

In January 2017 I started meditating daily again, with a vengeance.

I noticed a notable difference to my mental hygiene within 6 weeks.

Over two years later, I believe meditation has changed my brain.

I want daily meditation to help you too.

Simple meditation for highly sensitive people can really make a difference in how you feel, how you cope, your overall happiness.

Other benefits listed below!

Simple meditation: Why You Should

The benefits of simply meditation for highly sensitive people include:

1. Increased feelings of safety – Especially if you do a Safe Space Meditation where you create a cocoon inside.
2. Better grounding – which means you are less spaced out and avoid spiritual comedowns. The more grounded you are, the more spiritual you can become.
3. Better protected – If you visualise protection around your energy field you can keep bad vibes out.
4. Better immune system – Because your energy is grounded in your physical body.
5. Calmer responses – The feeling of spaciousness you get from regular meditation means you are less likely to overreact.
6. Positive Outcomes – Focusing on gratitude, good feelings and releasing negativity means it becomes more normal to be in a positive state.
7. Manifestation – Doing a white light healing meditation on a difficult situation. Or a manifestation visualisation to attract a particular energy into your life can be powerful.
8. Self-awareness – Thoughts and feelings arise from your subconscious and give profound perspectives on your beliefs, blocks, behaviour, patterns and any areas that need healing.
9. Intuition – As you connect with your emotions without censorship you understand your intuiton more clearly. You know what your own energy feels like – because you are in contact with it every day. Therefore meditation can help you separate what is yours – feelings, motivations, thoughts, sensations, etc – from what belongs to other people.
10. Core-self – The daily reflection and ‘being’ state of meditation connects you with a deeper part of yourself. This part of you is separate from the roles and responsibilities of daily life. You can return from meditation feeling refreshed and nourished due to spending time with your true.

In conclusion, simple meditation for highly sensitive people has a host of benefits.

Simple Meditation: Top 7 Reasons people don’t meditate –

1. I’m too busy, I don’t have the time.
2. I find it really uncomfortable to sit still for too long.
3. My mind won’t stop thinking: I can’t relax. I can’t meditate. I just can’t!
4. There are too many distractions, it’s too noisy.
5. I don’t see the benefit.
6. I’m no good at this; I never get it right.
7. It’s all just weird New Age hype.

This list was compiled by Ed and Deb Shapiro, authors of “Be The Change, How Meditation Can Transform You and the World“.

To conclude, simple meditation for highly sensitive people can change your quality of life.

Don’t let doubt stop you from sticking with it.

You don’t have to be ‘perfect’ for simple meditation to work.

Simple Meditation: What is it exactly?

Meditation is simply getting into a quiet and receptive mental state and observing what goes on in your body and mind.

Over time, a daily practice helps develop new, positive neural pathways in the brain.

This changes the way the brain reacts to and perceives the world, as well as a host of other things.

Because of the changes in the brain, simple meditation is especially helpful for you if you have suffered burnout, exhaustion, adrenal fatigue or chronic stress.

With any of the above your brain is set on high alert. You are constantly on the look out for danger, eternally hyper-vigilant and unable to relax.

With practice, simple meditation helps your mind switch automatically away from anxiety, worry, dwelling on the past, to more peaceful, safe thoughts.

Though it may take time to establish a daily habit, if you do you’ll find your inner resources of peace, love and joy replenished. Your nourished state of being benefits you – and anyone who comes into contact with you.

Simple meditation for highly sensitive people has extra benefits because it brings our focus back to your inner life. For this reason, meditation helps people who naturally have a lot of energy flowing outwards due to poor boundaries.

Therefore, it’s particularly useful habit to develop for healers, carers, empaths, intuitives and HSPs, who otherwise get depleted.

In short, meditation is a free mental health tool. It’s available to all and is great for empathic, caring HSPs!

Simple Meditation: The 3 Myths

You may be thinking at this stage “Simple meditation for highly sensitive people is a nice idea but…will it work for me?”

Perhaps you’ve heard one of those pervasive myths about simple meditation for highly sensitive people:

• MYTH 1 : It takes years of dedication to meditate properly. Not true. Sit where + how you want, have a coffee handy if needed, do it in small manageable chunks every day, instead of marathon stretches.

• MYTH 2: Meditation is difficult. Not true. You don’t have to take it very seriously for meditation to be effective. Just put in the time, observe what happens, accept what comes and don’t expect too much of yourself.

• MYTH 3: You have to learn from a Master to do it right. Nope. Anyone can do it. At home in bed, in the bath, on the beach or in a sauna. Ha! Just read the steps at the beginning of this article – it’s honestly all it takes to notice a difference.

Please don’t let these silly myths stop you from starting.

A regular meditation practice means the benefits can be felt really quickly.

My favourite meditation is sitting silently with attention on my breathing.

Yet, there are many alternative types of meditation that might suit you to start with. For example, mantras or chanting, active meditations (Osho), visualisation, eyes open, i.e. focusing on a candle or breath work.

Simple meditation for highly sensitive people doesn’t have to be difficult, complicated or long-winded!

To sum up: don’t let grandoise myths get in the way!

Simple Meditation: Why I meditate every day

Simple Meditation: 3 great places you can learn meditation

Maybe you want to make sure your habit sticks.

Sometimes it helps to have a community around you + a teacher to ask.

The three organisations below offer beginners meditation classes at low cost, all have centres world-wide.

Sivananda

Yoga and meditation trainings at International Sivananda Yoga Vedanta Centres are well-regarded and they have centres all over the world. See: www.sivananda.org. (I did the Beginner’s Meditation week-long evening course at The Sivananda Centre in London, UK, in 2006).

Brahma Kumaris

International spiritual organisation Brahma Kumaris is a global NGO and has low cost retreats and trainings in the UK and worldwide. It runs several Inner Space centres in London. They provide free introductory courses on simple meditation in Covent Garden and The City of London.

Vipassanna

A 10 Day Vipassanna intensive taught in the lineage of S.N. Goenka offers an intense deep-dive into the practice of meditation. These life-changing courses teach the Vipassana Meditation technique step-by-step each day. The registration and orientation is followed by 10 full days of silent meditation. Each course ends on the morning of the 11th day. There are centres worldwide. See www.dhamma.org

In summary, any of these three organisations should provide a good starting point to enjoy simple meditation for highly sensitive people.

Simple Meditation: Need inspiration?

If you still have doubts, The Dhamma Brothers documentary demonstrates the incredible effects of regular meditation. A daily practice changes even the most hardened criminals. More here.

Simple meditation for highly sensitive people helps in the same way.

Simple Meditation: Your mind needs the science?

Here’s sprinkle of the many research findings that state meditation can:

1. Overcome stress (University of Massachusetts Medical School, 2003)
2. Boost your creativity (ScienceDaily, 2010)
3. Improve your sex life + increase libido (The Journal of Sexual Medicine, 2009)
4. Cultivate healthy habits that lead to weight loss (Journal Emotion, 2007)
5. Improve digestion and lower blood pressure (Harvard Medical School)
6. Decrease risk of heart attack (The Stroke Journal, 2009)
7. Help overcome anxiety, depression, anger + confusion (Psychosomatic Medicine, 2000)
8. Decrease perception of pain + improve cognitive processing (Wake Forest University School of Medicine, 2010)
9. Increase your focus + attention (University of Wisconsin-Madison, 2007)
10. Grow the size of your most important organ… your brain! (Harvard University Gazette, 2006)

Additionally, meditation has also been show to reduce the risk of stroke and cardiovascular disease by almost 50% (American Heart Association, 2012).

Article copyright Amy Garner 2021. See my Copyright Notice and Disclaimer.

Simple Meditation: What Can Happen When You Don’t

Do any of these symptoms look familiar?

Hopefully I’ve explained why simple meditation for highly sensitive people is effective.

If you are still unsure if simple meditation for highly sensitive people is worth your time investment, why not give it a try with this simple breath meditation.

You may also be interested in: planning your spiritual retreat in the UK.

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