5 Benefits of Meditation that Restore Your Energy

“Our world needs more time to wonder and reflect but there is too much fast paced constant distraction.” – Mister Rogers.
 

We live in a complex world with a lot of stimuli flooding our senses each and every day. It is easy to get caught up in the whirl of activity around and within you. For empaths and HSP (highly sensitive people), the feeling of overwhelm can engulf you due to your ability to absorb energy from the people, places and things around you.

Here are 5 specific ways meditation restores your energy

  1. Reduces Stress– The act of focusing your mind, relaxes your entire mind-body-spirit system. When you meditate, you decrease stress hormones called epinephrine and cortisol. These hormones are activated by a part of your brain known as the amygdala. It is this part of your brain that reacts to stress and trauma causing you to go into a fight, flight or freeze response. In an eight week study (2011), Lazar found the amygdala got smaller through meditation and mindfulness. The participants reported spending an average of 27 minutes each day practicing mindfulness exercises. 
  2. Calms Racing Thoughts– When you observe your bodily sensations and the stimuli around you, it slows the thoughts. One 2013 research study called Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering found that just a couple of weeks of meditation training helped people’s focus and memory during the verbal reasoning section of the graduate record examination (GRE).
  3. Increases Your Patience Meditation may increase your empathy for others. By consciously focusing on your breath, you learn detachment. Detachment or letting go naturally gives you more patience as you become more responsive rather than reactive. In a 2011 study Loving-Kindness and Compassion Meditation: Potential for Psychological Interventions  It is hypothesized that “loving kindness meditation may be particularly useful for targeting interpersonal problems such as anger control issues, whereas both compassion meditation and loving kindness meditation be particularly useful for treating relationship problems, such as marital conflicts, or counteracting the challenges among care giving professions or nonprofessionals who must provide long-term care to a relative or friend.” 
  4. Maintains a Mind-Body Connection– When you slow your breathing down it can sync up your mind and body. In a 2016 study called Entrainment of chaotic activities in brain and heart during MBSR mindfulness training it was found  “the chaotic activities of the brain and the heart became more coordinated during Mindfulness-Based Stress Reduction (MBSR) training, suggesting that mindfulness training may increase the entrainment between mind and body.” 
  5. Improves your Sleep– Your body and mind become more relaxed through a meditation practice which can help you let go, release and get a better quality of sleep. In April 2015 a study called Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment among Older Adults with Sleep Disturbances was published.  It was found that those in the mindfulness group had less insomnia, fatigue, and depression at the end of the six sessions than those in the sleep education group only. 

My story

Meditation has saved my sanity as an empath. It not only has helped me let go of other people’s energy but also reconnects me to my soul. Without meditation, I am impatient, anxious, overwhelmed and more easily focused on the negatives of life. When I slow down, relax the body and release excess energy, I feel at peace, rejuvenated and myself again.

I am honored to have written, recorded and created an MP3 recording just for compassionate professionals like you called Renew and Heal: Releasing the Chaos Meditation.

I know how difficult it can be to let go of the craziness around you when you care so deeply. This energy of stress gets absorbed deep within your system causing fatigue, irritability and impatience. Now more than ever compassionate souls are being called to stay centered and grounded despite the chaos of our daily world and life.

I invite you to purchase your copy today here: Renew & Heal Meditation Releasing the Chaos 

Be as good to yourself as you are to others!

Renew & Heal Meditation-Releasing the Chaos

Lisa Hutchison LMHC is a licensed psychotherapist and writing coach for empaths and artists. Her specialty is working with professionals who get drained from their helping efforts, recharge and renew their energy. If you would like to learn more about Lisa and her practice visit www.lisahutchison.net and pick up your FREE 10 page e-book called 8 Simple Things That Release Chaos From Your Life Now! 

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How to pick healing providers who are right for Empaths

How to pick healing providers who are right for Empaths

 

Only go to doctors, psychotherapists and healers you trust. Without trust, healing cannot happen. Word of mouth can be good, although nothing beats following your own intuition. Empaths require providers who are associated with these words; authentic, caring, professional, and trustworthy.

Recently, I went to a new provider, who was recommended to me by a friend. Although I was impressed with his punctuality, during our visit he was distracted and rushed. I would have preferred waiting for a doctor who thoroughly went through my health concerns and history. When I described why I was not doing a certain test at this time because of another health issue, he remarked, “That doesn’t make any sense.” I had the clarity in that moment to assert myself and say, “Yes, it does make sense and here is why.” He did not apologize. Needless to say, I will not be returning for another appointment with him.

Here are some factors to consider when choosing a provider

Trust -Feel comfortable with your providers’ skills and expertise. You need to feel at ease opening up and discussing what matters to you most, even if you disagree. When you are ill, you are vulnerable, this is why trust is at the top of the list.

Good listening and communication abilities- You want someone who is an accurate reflector. They hear what you say, comprehend it and can rephrase it back to you. When you speak is your provider looking you in the eyes and present with you? Do you feel connected non-verbally and verbally?

They care- Really care- When you are with your provider do you feel valued? Is this person compassionate and empathic when you express your concerns? If you feel judged, it is time to search elsewhere.

They got skills– Your provider is professional. This person is competent, has the knowledge and expertise in the area of medicine they practice within.

This person does a thorough examination with you. This includes reviewing your health history and checking it for accuracy. They have paperwork about their practice and go over it with you and answer any questions you have.

This person is flexible and understands that mental and physical health is not a one size all fits system. They are able to think outside the box and see you as a complete picture of mind-body-spirit.

Have a consultation call or appointment first. Take the fifteen to thirty minutes of time to get to know who you will be working with. Ask about their training and experience with your issues, how they do their work, specialties they have and inquire about their own self-care/healing.

Congrats!

You have found the right match for you when you feel comfortable and at ease. Trust your instincts. Remember if you go to a provider and he or she does not feel right for you, switch! I know I will and have in the past.

Where you need to keep an open mind

Two factors you may need to be flexible with is the cost of your service and distance to travel. Do not choose a provider based on a cheaper price because you may not get the service you desire. Also, do not go with convenience. Sometimes you have to travel a little further to connect with the right fit.

For more info: If you need more help with managing your sensitivity in today’s world, contact Lisa Hutchison LMHC for a free 30 minute consult call. She is a licensed psychotherapist and writing coach for empaths and artists. Head on over to her website and get your free 10 page E-book, 8 Simple Things that Release Chaos from Your Life Now! at www.lisahutchison.net 

 

 

 

How to forgive those who emotionally reject you

How to Forgive Those Who Emotionally Reject You

I have wanted to write about empaths and narcissists yet I didn’t know where to start. As with all writer’s block, I was overwhelmed with the subject matter because I have too much information and experience with this. One night after a dream, this blog post came together.

People who have narcissistic and/or borderline traits often give silent treatments and invalidate others. Those with narcissistic traits use these tactics as a way to control and manipulate to gain a sense of power. While those with borderline traits use these tactics out of a fear of being abandoned or rejected by others. They want to reject you before you reject them.

My experience

I grew up believing that rejection was a part of love, after all that is how I lived. I often received silent treatments and invalidation from male family members. At first, I felt hurt until I realized it was a good thing because I did not have to listen to negativity any longer.

Avoiding a pattern does not heal it. These energies translated into my early dating experiences. I attracted boyfriends who were hot and then ice cold to me. I often felt confused and attracted to them more because of this ambivalence. Luckily, I broke free from this before meeting my husband, although I have seen it a few more times through friendships and work relationships.

How to break free for good! 

#1 Become aware. Love is not painful, invalidating or rejecting. Educate yourself, talk to a therapy professional and see the reality of the relationship. One problem is if you live in a fantasy of what you want for the relationship vs. what it truly is. Write down these differences in a journal; what my relationship is and what I want. This exercise will help you gain clarity about your situation.

When others ignore, reject or invalidate you, it is a reflection of them, not you. Loving people do not go around hurting others. A loving energy wants to keep connections open, build others up and be a healing force in this world.

#2  Express Gratitude. Be thankful for the lessons learned. When you see how you have grown, you can choose to no longer repeat the pattern through other relationships.

#3 Forgive. Forgiveness is for your own inner peace and healing.  It in no way excuses inexcusable behavior. These types of relationships and wounds are difficult, be gentle with yourself and give yourself time to process.

Here is a healing statement combining how  #2 and #3 work together:

Thank you for teaching me that silent treatments, rejections and invalidations are NOT love. I now choose to forgive ___________________(insert name) and release you into the light. I NOW attract healthy, loving relationships.

You may need to repeat and write this several times to connect your logical mind to your feeling mind. When you feel the tears, let them flow and experience a sense of peace inside of yourself. You are done.

You may also want to read these additional blogs:

Are you making up stories?

How to Recognize Manipulation & Protect Your Energy 

How to Successfully Deal with Passive Aggressive Behavior

Lisa Hutchison LMHC works specifically with sensitive healers who want to recharge and refuel their energies from challenging relationships such as these through phone counseling and angel card readings.

I will address your specific situation as we come up with a step by step plan to empower you for a future interaction. The more you step into your power, you will deal more successfully with this type of relationship dynamic without getting drained. To break free from the chaos of relationship dynamics go to www.lisahutchison.net and help yourself to 8 Simple Things that Release Chaos from your Life Now!

 

 

Why connection is important in today’s world

Why Connection is Important in Today's World

 

I have been more contemplative since the rally in Charlottesville VA, the death of 32-year-old Heather Heyer and now the flooding in Texas. I desire to connect more authentically with others yet struggle because I do not want to get drained by extreme anger, violence or anguish. Being a part of protests, rallies and marches are not for me because of this. Yet as an empath, I want to know more than what’s up; social niceties and small talk bore me.

I have come to a new acceptance that I am called to heal this world in a different way. This has been the story of my life, stepping out on my own to follow a path unknown. Instead of donating to the Red Cross for the Texas floods, I donated to a smaller company called Undies for Everyone which supplies clean underwear to the survivors of the flood. I connect with being a woman and needing clean underwear more than donating to a large organization.

Three Men, a child and a baby

I am overtaken by a lot of thoughts, after these events. Walking helps me process this energy. One day, I saw a man wheeling a stroller with a small child lagging behind him. As we entered the cross walk at the same time from different directions, I moved slightly outside of the white line for his young child to be in the cross walk. We smiled as we passed one another. I went into the post office, mailed a few letters and another man held the door open for me. I thanked him and held it for him in return.

As I walked home, I saw the same man who walked with his children. This time I noticed the drained looked upon his face as he folded and put the stroller back into his car. We smiled again but this time I said, “Have a good day.” In this moment, I witnessed an energy shift and his face brightened. Intuitively, I knew I gave him a gift and felt authentically connected. Lastly, another man mowing his lawn waved at me, I waved in return. After my interactions with these three men, I felt rejuvenated, hopeful and inspired to write.

We are one

We all need reminders in our struggles that we are cared for and not alone. When you connect to a person’s heart and soul, you recognize them as the Divine light we all are. These small acts of kindness are best if not planned. Don’t worry, intuitively you will know who to connect with, where to donate and what to do. When you allow spirit to work through you, you are guided. Trust you will be in the right place with the right people at the right time.

When you notice someone who needs an emotional lift, look them in the eye and speak from your heart. It can be something simple such as have a good day, a wave or a smile. Now more than ever we need reassurance that we are not one another’s enemies. This year we all have experienced heavy intense energies. The best way to cope is to shine your light as a channel for Divine love.

I would love to hear your thoughts in the comment section of how you authentically connect with others despite the extreme anger, violence and fear that is a part of our society today.

For specific ways to prevent your own energy depletion, contact Lisa Hutchison LMHC. She offers counseling and angel card readings by phone and in person to teach you how to rejuvenate and recharge your unique energy issues. I invite you to go to my website http://www.lisahutchison.net and pick up this FREE 10 page E-book 8 Simple Things That Release Chaos from Your Life Now! 

6 Ways to Reconnect to the Body & Feel Secure

6 Ways to Reconnect to the Body & Feel Secure

Each morning when you awaken, you receive energy from the Divine. Throughout the day, you become drained through energy leaks which give your power away. Energy leaks can occur from many causes; some are illness, over thinking, not saying no to others and even having too much clutter. When these happen, it is easy for an empath to get disconnected from her body, mind and spirit.

You achieve natural stress reduction and energy renewal when connected to the body, allowing any excess energy to pass through you. Grounding connects your energy to Mother Earth, a natural stabilizing force. Think of a lightening rod as a metaphor for grounding your energy. Lightning rods are made out of metal and are good conductors of electricity. When lightning strikes the rod, energy flows freely without resistance into the ground.

Empaths attract and absorb energy from others due to having a sensitive nature. One of your lessons is to learn how to allow energy to pass through you without getting attached to it, much like the lightening rod. When you can remain grounded or reconnect to the body shortly after feeling depleted of energy, you create mental and physical stability within. This naturally decreases anxiety, depression and insomnia.

How to reconnect to your physical body

1.) Connect to your breath- Remember to breathe! Often under times of stress, people hold their breath. Notice your breath right now. Is it shallow or deep? Focus on sending your breath into your lower abdomen, let it go and allow your body to relax.

2.) Relax the physical body- This can be done through meditation and visualization. Busy minds often benefit from guided meditations led by others. Also take a bath or shower and add sea salt to the water because this grounds you, releases the stress of the day, and any energy you may have absorbed from others.

3.) Practice sensory activities- Use the 5 senses to direct your attention into the present moment. Right now; What sounds do you hear? What does the room temperature feel like upon your skin? What do you see and taste? Smell your favorite scent.

4.) Get out into nature- Connect with the outdoors. Breathe fresh air, put your feet in some grass or sand, and watch the animals and birds. Hug a tree and create a picture in your mind of the root structure going deep into the ground.

5.) Eat some protein and or root vegetables- For those who eat meat, do so. For vegetarians and others choose vegetables that grow deep within the earth. Potatoes, carrots and yams have the energy of grounding within each of their cells.  When you eat these foods, it gives your body an unconscious signal to ground.

6.) Get an energy session- Reiki can be useful to clear your chakras and release other’s energy while grounding your body to the Earth.

For specific ways to prevent your own energy depletion, contact Lisa Hutchison LMHC. She offers counseling and angel card readings by phone and in person to teach you how to rejuvenate and recharge your unique energy issues. Go to her website http://www.lisahutchison.net and pick up this FREE 10 page E-book 8 Simple Things That Release Chaos from Your Life Now! 

 

How to receive help when you’re a helper

How to Receive Help when You're a Helper (1)

 

I don’t know about you, I find it very difficult to ask for help. I have a strong ego that says, “I will do it myself.” My entire life I have taken pride in my independence. I know there are times that I could have saved myself a lot of time and energy if I asked for help. Now that my business is growing and I want to maintain my energy levels, I am asking for help more and more.

As a psychotherapist, I often guide my clients to ask for help. Do you notice as a helper it is almost as if you need permission to do so? We often reassure one another. It is okay to rest. It is okay to do less. It is okay to ask for help at work and at home. You don’t need anyone’s permission because you already are deserving and worthy of help.  

Where does the block to receiving help start?

You were born with an independent streak. You have an independent personality.  I remember being a small child wanting a teddy bear that was in the crib. Rather than ask for help, I reached my little arm through the bar and tried to get the bear out myself. If I remember correctly my arm got stuck!

You don’t want to be a burden or bother others. You have heard in the past a negative response when you asked for help or were manipulated with guilt. As an empath, you sense and know others are experiencing overwhelm and stress. Due to this awareness, you avoid speaking up and asserting your needs.

A fear of rejection. When you get the courage to ask for help, you feel vulnerable and sensitive with your ego. You imagine someone saying “no” as the worst case scenario. Do not give the word “no” so much power. It is okay if someone can not help you. There are a lot of other people out there in the world that can. To take the sting out of no, say, “Who can I ask next?”

You enjoy being the helper, not the one being helped. Some people attribute negative thoughts or feelings to needing help. You may think you are weak for needing help. It is a sign of strength to reach out and ask for help. There will be a time for each and every one of us when we need a little help from our friends.

How to ask for help

Know the signs of needing help. A good sign you need help is when you feel overwhelmed, tense and your energy is depleting. When this happens, think of the people who are in your circle. Who are the ones that offer the kind of help you need?

Pray to the Divine. Ask for a person with integrity to help you with your current situation and trust the Divine has brought him or her into your life. When this person arrives, give thanks and pay attention to the advice that is given. Remember you are never alone.

Ask! One benefit of asking for help is when others are not personally involved in your situation, they can offer unique solutions that you have not thought about. In order to receive, you have to start asking others for help and there is no perfect way to do it. You are going to have to learn how to ask while feeling uncomfortable because it isn’t natural for helpers to seek outside help. When someone says no, keep asking until you get the help you need.

The more specific you can be in your request, the better you can receive help. When you are able to be clear, people can understand your situation better. Be flexible and open, because sometimes a person can not help you as you requested but can help you in other ways. There were a few times I received a healing, I didn’t get what I wanted yet I got what I needed.

For more support and help contact Lisa. 

Lisa Hutchison LMHC works for empathic healers who feel drained after their helping efforts, refill and recharge their energy with psychotherapy, intuitive coaching and angel card readings. For more information visit her website at www.lisahutchison.net, while you are there get this FREE gift: 8 Simple Things that Release Chaos from Your Life Now!

Are you feeling pressure to do more with life?

Many sensitive souls I work for feel pressure to do more with their life. This burden can originate from your own internal process but also external forces, such as parents, relatives and friends. One common theme is a drive to move forward in some great way, yet you are unsure of what that is or where you are going. This weight is felt emotionally and can be expressed as restlessness, anxiety and depression.

Are you feeling pressured to do more in life-

 

My personal story

For me, this stress began in childhood. I was born an empath and experienced my father’s sudden death when I was 5 years old and my brother-in-law’s death when I was 15 years old. From these experiences, I felt I don’t have a lot of time in life. In some ways this awareness has made my life richer and more beautiful because I push myself to not have any regrets. In other ways, it has caused me great pain.

Trauma theorists in the psychology world would say a part of PTSD (post-traumatic stress disorder) is believing that you will not have a normal life span or in technical terms, a foreshortened future. What happens when you only have this one symptom? One symptom of PTSD does not qualify anyone for a diagnosis.

In the recent year alone, I had two friends die suddenly. Adding this to my mother’s death over 5 years ago, I see how life can change in the blink of an eye and death has touched me very deeply. Death has manifested in me a compulsion to achieve. I need to hurry up, get things done and make my mark on this world before I am out. I am sharing my personal experience because I know others of you are out there who also pressure yourselves for this reason and others.

Reasons why you feel pressured to do more in life

  • Empaths are born healers, who need to become more visible with their gifts, yet often hide them and avoid public exposure. One theory is this restlessness comes from your soul to get you moving and put yourself out there more. Yet, you will be no good to anyone else if you burnout from self-imposed pressure. Read more about burnout here: What helpers like you need to know about burnout 
  • You worry that you are not doing enough with your life. This inferior thinking leads you to compare yourself to others or feel something is missing. What worsens this effect are milestones such as deaths, birthdays, reunions, weddings and births for yourself or those close to you. These events get you thinking about life, regrets and how fast time seems to be moving.
  • You are experiencing post-traumatic stress. You experienced trauma around a life threatening event or a death and are now experiencing symptoms such as startle responses, nightmares, avoidance of triggers that remind you of the trauma, emotional numbness, a sense of a foreshortened future and anxiety. You have flashbacks which put your mind back into the scene of the trauma and feel stuck reliving it through your thoughts and feelings.
  • You are psychic. It could be you are predicting your own shortened life. I have often felt this way. Unfortunately, you will not know you are right until you are on the other side.

What to do

There is a lot of healing that needs to be done in this world, the best place to start is with yourself. When you become overwhelmed with the wounds of others, make an appointment to heal your own. If you are experiencing trauma symptoms, make an appointment with an empathic psychotherapist or healer.

There is no perfect life. Learn to live from your heart and not your head. Become aware of the pressured thinking, stop it in its tracks and focus on what is right in front of you. No one knows how much time any of us have on Earth, relax and enjoy it as much as you can. Trust that there is time and space to do everything you need to do according to divine planning.

Stop comparing yourself to others. Everyone’s life has challenges, do not get sucked into the hype of social media where everything looks great. That is one snapshot of a person’s day, it does not tell the entire story of their life. Compare yourself to yourself 6 months or a year ago and use that as a measure of success.

To wrap things up

Life is short and we live in an uncertain world. The key is to become aware of the thinking that causes you to suffer and learn to drop down into your heart space. Focus on your breath, relax and let go with each exhale. Enjoy this ride called life as much as possible, for this is how you end your life with no regrets.

Lisa Hutchison LMHC works for empathic healers who feel drained after their helping efforts, refill and recharge their energy with intuitive counseling and angel card readings. For more information visit her website at www.lisahutchison.net, while you are there get this FREE gift 8 Simple Things that Release Chaos from Your Life Now!