Grounding through meditation: 2 easy techniques.

Places of work can be especially toxic environments for empaths.  Job sites are often fast-paced, noisy places.  Add to it one or two energy vampires and the empath is overloaded often before they even realize it.  Even to those who do not particularly identify as empaths,  job environments can still be stressful and anxiety-provoking.  Many of us are in a less than desirable job when all aspects are considered.  Hopefully, most aspects of our jobs remain satisfying to some degree but some days are harder than others.  These are the days where a little extra help in the self-care department is necessary.

When we become anxious, our thoughts often spiral into a blur of worry.  Under some circumstances, leaving the room and going for a walk may not be appropriate.  If possible though, try to get outside and take a short walk at some point during the day.  If it is not immediately possible what can you do in the meantime?  Try a short grounding meditation.

Here are 2 quick easy-to-remember meditation techniques that you can try separately or even combined together.

1. Deep breathing 

Take a moment or two and pause to just breathe deeply.  When we are under stress our breathing gets a little shallow.  Just stopping and noticing this stops the swirling thoughts a little.  First focus on your normal inhales and exhales.  Once you have observed your breath for a few moments, practice a few rounds of the following breathing pattern:

Inhale for a count of 4

Hold your breath for a count of 4

Exhale for a count of 8

Do this for about 3 to 5 rounds and then return to your usual breathing.  Maybe you will decide to continue on for another few rounds of the breathing pattern with rests of normal breathing in between.

2. Imagine you have roots anchoring yourself to the ground. 

Maybe the roots extend out from the soles of your feet into the floor.  Or maybe they extend from the bottom of your spine through your chair and into the ground or both. The mental image of rooting yourself to the earth can be both calming and empowering.  You can even imagine returning the negative energy to the ground.

Often when we feel anxiety it is because we have become ungrounded and get lost in the stress of the moment.  Simple, short meditations can be a simple and effective tool for re-grounding yourself.  Try practicing these techniques when and while you are calm.  When you need to use them during a stressful time, you will be more prepared.

Photo by Daniel Watson from Pexels

Disclaimer: All articles written on microyogi are opinions and not meant to serve as any kind of instruction for how to move your body. I am merely writing as a means of trying to find my own answers. I am not a medical expert.

Our flaws make us human and whole. Quiet the inner critic.

For years – well into my adult life actually – I believed other peoples’ criticism of me.  Of course, this started when I was a child.  I was “too slow”, “daydreamed too much” and “not good enough”.  This from my mother.  

“You’re definitely an introvert”.  “Antisocial”.  These from classmates in high school.

“You need to be social” this from an ex-boyfriend.

“You’re high-maintenance”. “Quirky”. From another ex-boyfriend.

“So sensitive!” from a coworker.

My whole life I thought I was deeply flawed because of all these things people said to and about me.  I never felt like I fit in – I was lonely.  Turns out – after much reflection, lots of therapy, and lots of reading – I am merely an empath.  I’m deeply sensitive, I’m a dreamer, I’m an idealist, an introvert, and I was always good enough in ways that are unique and beyond the understanding of most of the human population.  I am no more flawed than the next person.

But with every human mistake, I have ever made I felt like a failure.  Because I already felt so flawed I didn’t give myself any room for mistakes.  With every break-up, error in judgment, and time I was irritable I felt worse and worse about myself.  I lived to prove other people wrong about me.  That I was enough.  That I was cool; that I was social.  I spent a lot of energy being someone I was not – and becoming stressed, resentful, impatient, irritable, and eventually suffering from General Anxiety Disorder which often resulted in panic.  Panic for days and weeks at a time.  I was trying to be the “perfect” person to everyone around me.  Eventually, this will catch up with anyone.

With the COVID-19 crisis and working in healthcare – things came to a scary point.  Working with increased work volume, with a pandemic where no one knew what was coming.  I began to feel even worse panic.  With a couple of bullying coworkers and my sliding mental and emotional state, I started seeing no way out alive.

I ended up in the Employee Health services in the middle of a panic attack.  I am now receiving counseling.  I have connected with HR representatives about the bullying culture within my department.

Through all the criticism (both externally and subsequently internally) and through all the bullying I have somehow survived.  I have turned up for work feeling like there was no way I was going to survive another day.  With my innate emotional sensitivity and everything I’ve been through at work over 13 years, I am exhausted.  But I feel hopeful for my future.  I feel that I now have room for human mistakes because there is nothing really wrong with me.  I am just a unique individual who never understood herself and how to cope with her sensitivities.

Yes – I am sensitive.  Yes – I am an introvert. And yes – I am and always was – good enough!

 I’ve learned a lot about myself through guided meditations over the last few weeks.  Still using the Calm app.  It’s uncanny how it just seems to know what will speak to me with the Daily Meditation.  It has been about 3 weeks now!