Our nervous system states often tell us what we need. When we are wiry and feeling panicked the system has sensed danger and moved into an action state to fight or flee. When overwhelm comes upon us our nervous system goes into a shutdown mode. It is preserving energy and feels like we are drained. We have no energy and can feel dull, a bit lost, and distant.
Here is a short meditation to work with this state. It is a state that most have a difficult time with. As we get to know this shutdown state better in our system, we can bring care, understanding and space, without judging that it means there is something wrong with us.
Take your time. You don’t need to do this perfectly or at all. You can read it like a story, or pause and feel into each part as you go.
Notice That You’re Here
Maybe say softly, in your mind or out loud:
“I’m here right now.” You don’t need to feel anything specific. Just allow yourself to notice: I’m in a body. I’m breathing. And I’m not alone.
Make Contact
If it feels okay, place a hand somewhere comforting — your heart, your cheek, your belly, or simply on your lap.
Feel the warmth of your own touch.
Let that touch say:
“I’m here with you. I’m not asking you to change. Just to be with this experience.”
Feel Into the Ground
You don’t have to fully come into your body — just notice if there’s any part of you that feels the ground.
Maybe it’s your feet.
Maybe you can feel your back against a chair.
Just a whisper of contact.
“Something under me is holding me, even when I feel far away.”
Look for One Small Glimmer
Without forcing anything, is there something — anything — that feels slightly… okay?
It could be:
- The softness of your clothes
- A patch of warm light
- A sound that doesn’t demand anything
“I don’t have to feel good. I can just feel this one little thing.”
Speak Kindly to Yourself
Try saying one of these phrases, or create your own:
- “This is a hard moment, and I’m doing the best I can.”
- “My system is protecting me, even if it feels like shutting down.”
- “It’s okay to rest. I don’t have to do anything right now.”
Closing: Just Rest Here
Let go of any idea that you need to or “should” feel different. We have all learned ways to override, force, or make something else “better” happen.
“This moment is enough. I am enough.”
And if nothing shifted — that’s completely okay. You showed up. You made space. That’s healing in itself.
What buddhism teaches us is impermanence. This means that all states shift and flow from one state to the next. We may feel really good, then there is a shift later in the day and we feel crummy, or even awful, and then later on, we feel content or even exhilarated. One thing we can be sure of, is the continual change. This is good news when we are really struggling, yet, we will often not recognize in the moment that this is simply an experience of suffering, and it will change.
The invitation in this meditation is to begin to bring awareness to these changing states, and adopting the, “it’s okay” attitude as often as we can. This is gentleness and self-compassion.
