As an empath, one of the ways I’ve found useful in sorting who’s energy I’m dealing with, is being very mindful and in tune with myself. Knowing myself deeply helps me understand whether what I’m responding to is an internal story or an external trigger.

Meditation is a process I’ve used to help create a mindful approach.

It helps me focus on the good and joy and light, especially when they can be hard to find.

Whether through culture, environment or conditioning, the way we show up in the world is often not from a source of worthiness and love, but often a place of fear and shame. This fear shows up in all sorts of misunderstood behaviors. You don’t usually have to look too far to find an example, either in your own life or around you.

The following meditations are designed to give you basic tools to help yourself, or others in your life, find a more balanced, mindful, heart-led way to move through the world.

If you like what’s below, I can also create a custom meditation to help with your more specific needs.



A technique designed to help ensure your feet are firmly planted on the earth. This is helpful when you are feeling unsafe, more "in your head" than usual or like the Earth is crumbling underneath your feet and you can't stand up with confidence



For use when feeling unstable (grounding is good for this too), potentially walking into a "risky" situation, or one where you know the energy will be threatening to your power and peace. Neutrality helps you stay in your own energetic space and actively protect yourself from the energy of others. Allowing you to feel more guarded against something that could otherwise "take you out" of your game.


A favorite of my daughters, wrap yourself in the energy of an animal to provide the feeling you most need in the moment. Want to feel fierce? Call in the energy of a panther, jaguar, lion etc. Need to feel joy and lightness? How about a hummingbird or butterfly? Another option is to pull in just a ball of light and cover yourself in that light from head to toe. (A meditation for that is below).

Instructions for animal energy:

  • Close your eyes

  • Take at least four (4) deep belly breaths

  • "Call" the animal energy of your choice to you

  • Stay there until you feel it

  • Be sure to thank the energy when it comes in and be aware and grateful when you release it.