Meditation For Empaths [Guided Script]

In this article I will share a meditation for empaths for healing, with a guided script.

With meditation, empaths can create a shield that protects them from other people’s emotions while still letting you take advantage of being an empath. 

I’ve been an empath my entire life and I understand the struggles it can cause. But at the same time, being an empath can be a great strength. 

Feeling other people’s emotions can cause emotional strain. But when you learn to recognize other people’s emotions without being affected by them, it will become a great gift.

Let me share with you my best meditation for empaths. The guided script below will do wonders for you. Indeed, one of the ways meditation can change your personality is by giving you control of your empathy. 

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Meditation for empaths [Guided Script]

I have put the instructions in bold. Below the instructions you can find an explanation of each step.

1: Sit comfortably in a quiet spot where you cannot hear other people [1 minute]

For our empath meditation technique it is important to sit somewhere you can’t hear others. Remember, the problem is that you get wrapped up in other people’s emotions because you have too much empathy. So you want to be away from other people when you meditate. Sometimes I feel selfish when I focus on myself instead of others, but we need to have self love. So focus on yourself for a bit.

2: Make sure your spine is straight but relaxed, and gently lower your chin [1 minute]

When empaths meditate we need to feel grounded so we don’t get lost in emotions. The best way to feel grounded is to sit with good posture. Make sure your spine is straight but relaxed. Lowering your chin a little will help you straighten your spine.

3: Breathe deeply into your abdomen, watching your breath move through your body [3-5 minutes]

Before we get into the heart of this guided meditation for empaths, we need to relax and focus. And to do that we will practise mindful breathing. 

Simply sit and watch your breath moving through your body. When you do this you will promote activity of the parasympathetic nervous system to help you relax. And you will strengthen your limbic brain to enhance emotional regulation, which is one of the benefits of meditation for empaths.

4: Calmly observe your thoughts and emotions and label them [5 minutes]

This is a step from Vipassana meditation, one of my favorite meditation techniques for empaths.

Calmly observe your thoughts and emotions as though you were looking at them from the outside. Now label them (“this is just a thought”, “This is just an emotion”). This will increase your emotional control and make you less reactive to thoughts.

5: Label when an emotion belongs to someone else [5 minutes]

This is possibly the most important step in this meditation for empaths. Label all emotions and state whether they belong to you or someone else. 

One of the biggest problems of being an empath is that you get confused between when an emotion belongs to you and when it belongs to someone else. Consciously tell yourself whether an emotion belongs to you or someone else. This will train your mind to distinguish between your own emotions and other people’s.

6: Dealing with the problems empaths have with meditation 

Because I’ve been an empath for around 30 years, I know the problems empaths have with meditation. So let me explain how to handle them.

Firstly, you might feel guilty focusing on yourself at all. Just remind yourself that you deserve love as much as everyone else does.

You might worry that this meditation will stop you from helping others. It won’t. It will just clear your mind and make you more emotionally aware.

You might think you’re being selfish. You’re not. Caring for yourself is not being selfish. It is self compassion. And there’s a big difference between selfishness and self compassion.


By Paul Harrison

Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. "My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation" - Paul Harrison

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