Lately I’ve been noticing how easy it is to become a little too inward, a little too focused on what’s happening inside. Especially when life feels intense.
As an empath, there have been times in my life (especially in childhood), where looking out at the world felt like too much. Too many layers, too much to process, too many energies moving at once. I would find myself looking down, withdrawing, trying to manage what I was feeling by turning away from what was around me.
And yet over the years, something has been shifting.
On my walk this morning, I found myself practicing something simple… Walking and really seeing.
The colours.
The movement.
The appreciation of quiet beauty that is so often missed when we are caught in our own internal noise.
It made me reflect on meditation and how, in a way, closing our eyes teaches us how to open them again.
When we sit in meditation, we’re not trying to escape life. We’re learning how to meet it.
We begin to notice what’s actually here beneath the distraction, the subtle (and sometimes not so subtle) ways we avoid what we’re feeling. We notice the thoughts we loop in, the emotions we push away or get lost in.
Slowly, gently, we begin to build capacity.
Not by forcing ourselves to cope, but by becoming more present with what is.
There’s also something interesting happening in the brain when we meditate. Research shows that meditation can reduce activity in the Default Mode Network (DMN) — the part of the brain linked to overthinking, self-referential loops, and mental distraction.
In simple terms, it means that with a regular meditation practice, we will spend less time caught in the noise of our thoughts and more time actually experiencing what’s in front of us.
For empathic, highly sensitive people, this matters, because overwhelm isn’t just about thinking too much. It’s about feeling too much without enough space to process it.
Meditation begins to create that space.
It creates a kind of inner buffer. Not one that shuts the world out, but one that allows us to stay connected to ourselves while remaining in it.
For me, this has meant learning to look up again, to be able to meet the world without immediately needing to withdraw from it. To feel the intensity without losing myself in it.
And perhaps most importantly…
To begin to sense what is mine, and what is not. To know where I end and the world begins. This is where real freedom begins for the empath, not in avoiding the world but in being able to move through it with awareness, with presence, with a growing sense of Self that doesn’t get lost in the “soup” of everything around us.
So today, I invite you to explore something simple.
Close your eyes for a few moments.
Not to escape…
But to notice.
And then, when you open them again, see what you can see…
Meditation Cafe
Tonight at Meditation Café we’ll be exploring closing our eyes to see more 💛
Join us Sundays at 8pm on zoom –
A space to pause, reflect, and experience this together 🥰
Register here.
👉 Subscribe to my blog below for next weeks registration link directly in your inbox.
👉 Recordings of previous Meditation Cafes can be accessed through these groups:
Telegram – Silence Revolution Group – This group is for all things Heart Words Meditation where we share our experience and our Heart Words.
Whats App – Raye White Community Group – This group is to stay updated on my one to one booking availability, events and offerings (including Meditation Cafe).
Bright Blessings
Raye 💫
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