Tertia Riegler

Feminine Embodiment Coach

empaths

THRIVE AS AN EMPATH (6 KEYS TO HEALING)

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If you can feel the energy when you walk into a room or you pick up on what people are going through without them even saying anything you might realize it leaves you feeling frustrated or overwhelmed.  Maybe even emotionally exhausted!  If that sounds like you, chances are that you’re an empath or highly sensitive person. 

The better empaths or highly sensitives can navigate their sensitivity, the more healed and whole they will feel.   

It is disheartening to always be triggered, or feel the emotions and moods of others and think you can’t do anything about it.   Fortunately, it’s not the case and in this post, I share with you 6 key strategies for empath healing to help you thrive as an empath.

1 Make a mindset shift

I see this a lot in the empath community and with my clients.  This might already trigger some of you, I know that I struggled with this myself for a very long time!  

It seems that empaths often tend to have a victimized outlook. Meaning, often we expect the world  to treat us differently. We expect the people to treat us with kid gloves because we are so sensitive and over-reactive.  

Often, we blame people when they don’t treat us in a way that keeps us protected.

How does this happen?  When we realize that we are sensitive or that we get affected by the events in our world we start developing a mindset that says our uniqueness is also potentially a weakness. 

We then expect the outside world to tread carefully and make sure that this weakness does not get triggered in us.

This is not to upset you, but rather an invitation for you to go within and start examining the beliefs that you have around being sensitive or an empath.

Thinking that the world is an insensitive place and that there are many insensitive people who don’t understand you, or that they take advantage of you, brings more of that into your life!

Your brain is always going to find proof of your belief systems, and that is why it is so important to start challenging those unconscious beliefs.

It can be hard to face the mirror and reflect and the beliefs that are not useful. But, once you start recognizing them and replacing them with beliefs that are more supportive to you, you come from an empowered worldview rather than a victim worldview.

You’ll then notice how everything in your life begins to change.  Your relationships will improve and the way that people engage with you will change.  

You’ll be able to manage the things that cross your path with more ease, and you will start feeling more confident and centered.

Empath healing starts with making that mindset shift that says:  I don’t have to be a victim.

2  Take responsibility for your wellbeing

Get to know your triggers.  Get to know what really upsets you and make sure that you do what you can to eliminate that out of your life.

Now,  I don’t mean that you need to become a hermit and isolate yourself from the world it’s quite the opposite.

You don’t want to shut the world out but you do need to decide what you are letting into your world.

What media will you consume?  How will you take care of your physical body? How much sleep or exercise do you need?

3 Set strong boundaries

As empaths it’s very easy for us to assume that whatever we are feeling or experiencing is our responsibility to fix.  We’ve got this innate need as empaths to help people and to support.  

While it is a gift, it can also count against you.  It can work against you when you assume responsibility for the things that are not yours!

Create stronger boundaries and you will find you stop doing that.

In practice it means that whenever you are going through emotional turmoil when you’re talking to someone, and you feel affected by this is to not jump into rescue mode!

Do not try and fix them or help them or solve the problem for them.  Allow the person to solve their own problems.  Allow the person to go through their own emotional growth period or emotional healing in their own way.

Be there to support them, but don’t take that on as your own.  

Where in your life are you rescuing people at your own cost?

4 Heal Core Wounds

Core wounds are deep seated wounds in our psyche and energy body that affect our daily lives.

There are 3 types of core wounds

  • Wounds from childhood.  This comes from our experiences and the things that people told us about our sensitivity.  Usually it has created some idea within us  that we that there’s something wrong with us or that we are lacking in some way.
  •  Self-created wounds.  This is through the belief systems that we start developing about who we are and what our value is.  It also includes ideas about what our place is in the world and in the universe
  • Wounds from past lives.  These are energetic wounds that were unresolved in our past lives.

The way to start healing these core wounds is through connecting with your Higher Self.

In that connection, there is no space for judgement as you are only observing.  Now you can start to get insights which can help you transform.

Often, transformation doesn’t come from actively doing something, instead it comes from insight.

For example, when you get an insight into what  a typical behavior is costing you, how much you are paying either in energy or emotion, that is often enough to start the process of change.

You can also try journaling while you are in a meditative state to capture messages from your Higher Self.  You might even just ask yourself a question such as:  what do I need to know right now that could help me or bring me closer to becoming healed and whole as an empath.

A third tool that is really super effective when it comes to healing core wounds is EFT tapping.

EFT tapping collapses the charge connected to specific events that create unconscious beliefs and core wounds.

Think of the pain body as a giant web where all the things that hurt us are linked.  That is why it’s often difficult to start the healing process because we don’t know where to start!

EFT tapping works so well, because you don’t need to know which specific event lead to which beliefs, you simply work on the things in your life that bother you when you think about them.

You only need to work on a few of these events that really bother you and all of the others will start collapsing.

5 Regular grounding

This is easily one of the most important things for empaths and highly sensitives to regularly do.

Grounding makes you resilient and helps you think on your feet.

It is very easy to do, you simply use your imagination!

Imagine that a bright light, waterfall or tree trunk comes out  from your root chakra which is located in your pelvic region, and goes down into the earth.  Imagine that it  grounds you and connects you securely.

You can use the grounding cord to clear negative energy and emotions that don’t belong to you.  Simply imagine it flowing down your grounding and into the earth.

5 Clear and Balance Chakras

Your chakras are the 7 main energy centers that are in your body.  They start at the root chakra at your spine and go all the way up to your crown chakra which is on the top of your head.

One of the ways that I like to quickly just balance my energy is to work with my heart chakra.

Your heart chakra is the center chakra of the seven chakras.  Imagine a green, white or pink light  radiating out of your heart chakra.  Allow your heart chakra to open to the perfect size for you.

See how the light from your heart travels down towards your root chakra and up towards your crown chakra, bringing each chakra into balance and alignment and as it travels through each chakra.  

See how the light purges all of the energy, the emotions, and the stuckness that doesn’t belong to you out of those chakra centers and away from you.

Use your imagination

If you are new to energy work,  your imagination is a wonderful tool to bring you closer to the world of energy healing.  Your imagination helps you be creative, it connects you to your inner wisdom and intuition.

Use these empath healing tools as a way of life and notice how your reality begins to change for the better!

GUIDED MEDITATION FOR GROUNDING AND CENTERING

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Ground and center yourself with this guided meditation.  

This grounding and centering meditation can be useful when you feel stuck, frustrated, or irritable. 

When you feel disconnected from yourself, it can be a sign that you are ungrounded and a grounding meditation can help you to reconnect with yourself and feel more balanced.

Being grounded will help you have more clarity and wisdom when dealing with any challenges in your life.  It will also help you feel more stable, secure and safe. Enjoy!

WAYS TO GROUND YOURSELF WHEN YOU FEEL DISCONNECTED

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If you are feeling spacey, irritable, or out of sorts you could be ungrounded.  Highly sensitive people and empaths can very easily become ungrounded because we take on the energy and the feelings of the people and the things around us.

Today, we’ll get into the most effective ways that you can ground yourself. These are things that I use myself and it will help you to become centered and balanced more quickly.

I’ve made a video about grounding yourself when you are feeling disconnected before, this was a few years ago and for some reason – I think there was a problem with my lights- this video just became more yellow and yellow and yellow as the timeline carried on!

So we’ll go into the topic a little bit deeper today.

Firstly we’ll talk about what grounding is how can you discover if you are ungrounded and then finally I’ll share with you my 5 best techniques that I use to ground myself and hopefully that can help you too.

Let’s get started!

What does it mean to ground yourself?

When we’re more sensitive to the energies of other people we don’t always know that it is someone else’s energy or experience that we are feeling.

A lot of the time it is because you are not grounded, you’re not anchored into yourself .

You want to cut the external imbalances that’s causing you to feel off-center and ground yourself again.

Grounding then means that you become present to the moment and that you connect to earth

When you are ungrounded you’ll find that your emotions are all over the place and you are struggling just to cope with normal day to day challenges and realities. 

We spend a lot of time in our heads, right?

So you’re either thinking about the past and the things that happened, or you worry or you fantasize about the future.

The thing is that your brain doesn’t know the difference between whether something really happening right now or whether you’re just thinking about something. It doesn’t know if something is real or imagined.

What then happens, is when we spend our time thinking about what happened in the past and we feel sad about the things that didn’t work out the way that we wanted to, or we feel bad about something that someone said our body responds as if that bad thing is happening to us right now!

I say “bad thing” in quotes because it is really our interpretation of the thing which determines the way that we feel and how we respond.

The same thing goes for when we are worried about things that might happen in the future – we build these scary fear-based ideas about things possibly going wrong.

Your brain makes your body produce all of these chemicals and you end up experiencing these fear-based thoughts as if they are real as if they are happening to you, and what we then do is we remove ourselves from this experience because we don’t like how we are feeling.

So we disconnect but in the process of disconnecting we end up going deeper into our mind so you’re actually just making a bad situation worse. 

We really want to get anchored into the present moment. 

How do you know that you are not grounded?

When you spend a lot of time in your mind in  your head and you will start to feel anxious. You’re going to feel irritable and you will also become exhausted.

When we carry a lot of pain inside of ourselves our instinctive reaction is to push away the pain. 

We don’t want to feel the pain so we look for something that can numb or ease the pain. We lose ourselves in social media, or in the news coverage and even in our work or our computers.

When you do this for too long it distracts you from the truth of who you are.  

When I am disconnected and I don’t feel grounded I literally feel like I’m floating. 

I also end up feeling quite a lot of physical symptoms, such as dizziness, I’m very clumsy, I drop things and I bump myself.

Some other things that you might experience are that you can become very emotional, so you can cry a lot.

You can also feel like you’re in a bubble so when other people speak to you it’s almost as if they are speaking through a sheet of water. You really struggle to make that connection with someone.

Ways to ground yourself when you feel disconnected

1 Start with an intention

The first and most important thing, before you even choose any type of technique is to start with an intention.

There’s a lot of power in this because when you start with an intention you are already commanding your brain and instructing your mind. You are telling it what you’re going to do, even using a simple mantra or affirmation like I am grounded starts the process of you coming back and anchoring into your body.

Now you slowly start to create a new habit when you have this intention of being grounded throughout your day.

2 Use your body

We end up living in our minds a lot of the time but your body doesn’t live in the past or in the future. Your body is here in the present moment right now. When you intentionally put your attention on your body, you automatically pull yourself into the present moment you automatically anchor yourself.

So there are two ways in which you can use your body

  • Through movement so either by consciously stretching yourself, doing yoga, or walking. Also vibrating where you just shake your whole body.
  • You can also use your breath where you focus on how the air feels as you inhale and exhale. Do this a few times, but sit down because you might feel lightheaded!

3 Connect with nature

The third technique that you can do is to connect with nature.

Now I know that not everyone enjoys being in nature and that’s okay! You don’t have to be an outdoorsy type of person to still get the benefit of grounding with nature.

For those of you who like being outside, one of the best things that you can do is to go for a walk. Pay attention to your surroundings, look at the trees around you, feel the sun caressing your skin. Use all of your senses as you walk.

If you are someone who prefers to spend more time indoors that’s also alright. What you can do is if you stand near a window where the sun is shining through so you can feel the sun on your skin.

You can also use houseplants to connect with nature by touching the leaves or paying attention to the way that the stems are coming out of the soil. Really zone in and focus on that.

4 Use your imagination

As I already mentioned, your imagination is incredibly powerful your brain doesn’t care whether something is real or imagined, so you can really use imagination in its fullest power to support you.

Don’t let your imagination work against you, let it work with you!

The way that you can use your imagination is to literally visualize or imagine that you have a root growing out the bottom of your feet. Imagine this root going down into the earth and anchoring you. Just as a big tree has strong roots that anchor it you can imagine that you have roots like that anchoring you into the earth.

5 Daily check-in

 A daily check-in is such a valuable tool to have in your toolkit because you are really checking in with yourself here.

A lot of times because we’re so distracted by our jobs and by situations in our lives and by our children and by our families and by our bank accounts and our problems we forget to check in to see how we are doing on the inside.

That’s why a daily check-in can be such a powerful tool so do this when you wake up first thing in the morning:

Put your hand on your heart and then just ask: how am I feeling, how am I doing and then listen to the response. You can feel your way into the answer.

Learn to listen to your own inner wisdom because we know what it is that we need.

We don’t need to look to external saviors and rescuers to give us what we need or tell us what we have to do. You’ve got all the answers inside of you you just need to become quiet enough to hear what it is that you are saying.