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 can feel dull, a bit lost, and distant.
Here is a short meditation to work with this state. As we get to know this shutdown state in our system, we can bring care, understanding and space, without judging that it means there is something wrong with us.
Noticing That You’re Here
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.
Making Contact
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.”
Feeling Into the Ground
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.
“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.”
Speaking Kindly to Yourself
- “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.”
We have all learned ways to override, force, or make something else “better” happen.
“This moment is enough. I am enough.”
Buddhism teaches us impermanence. 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.
