Thriving as an Empath 365 Days of Self Care for Sensitive
People
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Nothing is more precious than being in the present moment. Fully alive,
fully aware.
Thích Nhat Hanh
CONTENTS
JANUARY
1. Treasure Your Sensitivity
2. The Gift of Being Different
3. I Am Not “Too Sensitive”
4. Intuition Is an Empath’s Best Friend
5. Carve Out Alone Time
6. Be in the Now
7. Divine Timing
8. The Beauty of Sensing Energy
9. Is This Emotion Mine?
10. Dealing with Overwhelm
11. Cultivate a Meditation Practice
12. It’s Not My Job to Take on the World’s Pain
13. Overhelping in Social Situations
14. Tune in to Nature
15. Lessons of Water
16. Practice Self-Compassion
17. Reclaim Your Inner Child
18. Set Healthy Boundaries
19. “No” Is a Complete Sentence
20. Recognize Inauthentic People
21. Befriend Your Body
22. Listen to Fatigue
23. Breathe Out Stress
24. Manage Your Time Wisely
25. The Search Is Over
26. Positive Self-Talk
27. Feeling Loneliness and Isolation
28. Find Comfort in Spirit
29. Make Time for Silence
30. Choose Contentment
31. Create a Life You Love
FEBRUARY
1. Pace Yourself
2. Physical Movement: The Fountain of Youth
3. The Sacred Ritual of Bathing
4. Simplicity and Minimalism
5. Feeling Things Intensely
6. Being Alone Versus Being Lonely
7. Soul Friends
8. An Empath’s Open Heart
9. Marry Yourself
10. Attracting Love
11. I Want Love and I Want to Be Alone
12. Don’t Get Seduced by Someone’s “Potential”
13. Feeling Safe to Open Your Heart
14. The Sacredness of Commitment
15. The Three-Minute Heart Meditation
16. Boundaries and Intimacy
17. Suffocation Versus Abandonment
18. The Difference Between Lust and Love
19. There Is No Such Thing as Casual Sex
20. Sleeping Alone or Together
21. Release Your Partner’s Stress
22. Stop Controlling People
23. Soul Mate or Cellmate?
24. Living Comfortably with Unresolved Problems
25. Communicating with a Non-Empath
26. A Light Touch in Relationships
27. You Don’t Need to Be Perfect
28. Navigating Social Situations
29. Balance Your Personal and Social Needs
MARCH
1. Be Mindful of Your Energy Level
2. Manage Your Emotional Triggers
3. My Past Doesn’t Control Me
4. New Possibilities
5. Ground Yourself with Gemstones
6. Cooking with Love
7. Healthy Eating
8. Shed the Armor of Excess Weight
9. Conquer Cravings
10. Self-Soothing
11. The Gift of Drinking Water
12. Afraid to Speak Up
13. The Three-Minute Phone Conversation
14. Break the Rescuing Pattern
15. I’m the Only One Who Feels This Way
16. Recognize Limitations
17. Reading People: Trust Your Gut
18. Clearing Family Karma
19. New Light Emerging
20. An Empath in Bloom
21. Renew Your Purpose and Passion
22. Phoenix Rising
23. Clean Out Clutter
24. Second Chances
25. The Joy of Being with Positive People
26. Every Breaking Wave
27. Color Power
28. Commune with Animal Friends
29. Experience Earthing
30. Guided by Dreams
31. Bursting Through
APRIL
1. Your Path Is Perfect
2. Release Worry
3. Be an Open Window
4. Go Beyond Your Comfort Zone
5. Set Limits with Anger
6. Say No to Drama
7. Private Time with Spirit
8. The Promised Land Is Within
9. Overcome Adversity
10. Practice the Ho’oponopono Prayer
11. The Goddess of Compassion
12. Spirit Rising
13. The Martyr Syndrome
14. Let People Be Who They Are
15. Take Mini Breaks
16. Go Off the Grid
17. Plan Technology Fasts
18. Make Your Home a Sanctuary
19. Create a Sleep Temple
20. Smudge Your Home
21. Decrease Stimulation
22. Center Yourself with Healing Music
23. Living in the Zone
24. Beware of Narcissists
25. First Impressions
26. Don’t Second-Guess Yourself
27. Tea with a Friend
28. Declining Invitations or Canceling Plans
29. Practice Functional Speech
30. The Holiness of Simple Things
MAY
1. Always Growing
2. Everyone Is Your Spiritual Teacher
3. Befriend a Tree
4. The Cosmic Wink
5. Lighten Up
6. The Joy of Not Overthinking
7. Don’t Take It Personally
8. Opinions Are the Lowest Form of Knowledge
9. The Bliss of Flowers
10. Honor the Feminine
11. I Am Not My Mother
12. Rebirthing: What Is Your Creation Story?
13. Shielding with Family Members
14. Focus on One Issue at a Time
15. Small Talk
16. Curing Energy Hangovers
17. Feeling Emotionally Safe
18. Codependent or Empathic?
19. The Power of Eye Contact
20. Return to Sender
21. Mirror Neurons
22. With Power Comes Responsibility
23. Graduation: Master of Your Destiny
24. Hypervigilance
25. Plan a Short Burst of Intense Exercise
26. Energy Work
27. Release Fear
28. Let Loose
29. The Way of All Things
30. Warriors of Love
31. Transcendence
JUNE
1. Letting Go
2. Elevated by Sacred Art
3. The Heartbeat of Drumming
4. The Jaguar Meditation
5. Vision Quest
6. Positive Body Image
7. Heal Your Pain-Body
8. Was I Born an Empath?
9. Turn Down Your Sensitivities
10. Micromanaging
11. Mindfulness
12. The Heaven of Loving-Kindness
13. The Joy of Uplifting Films
14. Explore Essential Oils
15. The Difference Between Intuition and Fear
16. Dysfunctional Family
17. Self-Acceptance
18. Celebrate the Sensitive Man
19. Teachings from Your Father
20. Meditate on the Summer Moon
21. Pinnacle of Light
22. Slow Walks
23. Awaken Your Inner Adventurer
24. Dancing
25. Chanting
26. Roaming Around
27. A Lightness of Being
28. Balance Work and Play
29. Summer Clothes
30. Permission to Unplug
JULY
1. Be a Rebel for a Day
2. No More People Pleasing
3. Interdependence Versus Codependence
4. Celebrate Freedom
5. Liberation from Your Parents’ Negative Voices
6. Cultivate Courage
7. Stop Beating Yourself Up
8. Listen to the Goose Bumps
9. Déjà Vu
10. Stargazing
11. Keeping Cool
12. Commune with Plants
13. Ocean and Tides
14. Dream Empaths
15. A Little Bit of Chocolate
16. Touch Your Temples
17. Harness Your Willpower
18. Nourishment
19. My Thoughts Are Draining Me!
20. Visualization of Stones
21. Raising Butterflies
22. Define Your Personal Space
23. Chronic Talkers
24. Drama Queens and Kings
25. Holding Space
26. Am I More Than My Body?
27. The Purpose of Earth School
28. Overcoming Obstacles
29. Rejuvenate Yourself with Sleep
30. Faith in Goodness
31. Experience Pleasure
AUGUST
1. Laughter
2. Rediscover Your Playful Self
3. Growing Younger
4. Feeling Seen
5. A Small Dose of People
6. Me Time
7. Wish on a Star
8. The Marriage of Logic and Intuition
9. A Love Letter to Yourself
10. I’m Sorry You Were Hurt
11. Trusting Again
12. Observe Someone’s Behavior, Not Just Their Words
13. Find an Empath Friend
14. Is It Hard to Ask for Help?
15. Pause When Agitated
16. I Will Not Lose Myself in a Relationship
17. Fear of Abandonment
18. I Am Not Alone
19. Morning Meditation
20. Walking Through Fear
21. Downtime
22. Timelessness
23. Awakening
24. Spiritual Bypassing
25. A Hidden Source of Strength
26. Dopamine
27. Empathy: The Great Healer
28. Emotional Honesty
29. Sunshine
30. The Joy of Being a Grown-Up
31. Feeling Free
SEPTEMBER
1. Shifting Gears
2. The Witness State
3. It’s None of My Business
4. Delegating
5. Making Mistakes
6. Healthy Communication
7. Pick Your Battles
8. Fulfilling Work
9. Healing Workaholism
10. Set Limits with Coworkers
11. Protective Bubbles
12. Spirituality and Money
13. Prosperity and Charity
14. Harvesting Success
15. Downsizing
16. Contact Highs
17. The Proper Attitude to Have When Climbing a Steep Hill
18. Calming Anxiety
19. Make Wise Choices
20. Release Regrets
21. Be the Mountain: A Time for Inaction
22. The Challenge of Change
23. Radiant Aging
24. Humility
25. Cleansing Tears
26. I Am a Spiritual Being
27. I Am Accountable
28. Make Amends
29. Let Go of Resentments
30. Passionate Presence
OCTOBER
1. Meditate on the Harvest Moon
2. Leave Me Alone. I’m Meditating!
3. Flow with Conflict
4. Healing and Illness
5. Empath or Hypochondriac?
6. Staying Conscious
7. Empathic Role Models
8. Taming the Ego
9. Integrity
10. The Serenity Prayer
11. Dealing with Loss
12. Tolerance
13. Fight, Flight, or Freeze
14. Healing Touch
15. Forest Bathing
16. After a Long Day at Work
17. Rejection Is God’s Protection
18. In Good Time
19. Soften Resistance
20. The Power of Showing Up
21. Baby Steps
22. I Am Enough
23. Being Happy or Being Right
24. Your Buddha Nature
25. Vulnerable and Strong
26. Keeping Your Edge
27. Pain Is Different from Suffering
28. Detach from the Ten Thousand Things
29. Healing Trauma
30. Release Shame
31. Embrace Your Unique Magic
NOVEMBER
1. I Don’t Want to Leave Home!
2. Bundling Up
3. The Groundless Ground
4. Depression as a Teacher and Healer
5. The Heart Knows When It Has Had Enough
6. Sabbath
7. The Clock Yoga Pose
8. The Empathy Quotient
9. Boost Your Immune System
10. Feeling Good
11. The Security of Structure
12. A Happy Home Life
13. Don’t Look Back
14. Go Where the Light Is
15. Minimize Smaller Frustrations
16. Emotional Weather
17. Empathy Deficit Disorder
18. Create “Safe” Words and Signals
19. Managing Your To-Do List
20. Relax Your Eyes
21. A Small Circle of Friends
22. Don’t Overcommit Yourself
23. Beware of Energy Vampires
24. Giving Thanks
25. Recovery Time
26. All My Relations
27. The Earth Speaks
28. Am I an Energy Vampire?
29. Small Acts of Service
30. Gestating
DECEMBER
1. First Snow
2. The Sacrament of Passing Time
3. The Comfort of Hot Water Bottles
4. Getting Cozy with Your Animal Friends
5. Melting Rigidity
6. Aurora Borealis
7. Holiday Cheer
8. Overwhelmed by Crowds
9. The Universe Has a Plan
10. Longevity
11. Walking Each Other Home
12. Moon Bathing
13. Stillness
14. Prayer
15. Watched Over by Angels
16. Seasonal Affective Disorder
17. Closure
18. The Wisdom of Slowing Down
19. Create Peace
20. Empathy Is the Medicine the World Needs
21. Gifts from the Shadow
22. Igniting the Light
23. Soulful Giving
24. Open to Miracles
25. The Power of Love
26. The Grace of Forgiveness
27. Life Review
28. The Sensitive Will Inherit the Earth
29. All Is Well (and Getting Better in Every Dimension!)
30. New Year’s Dreams
31. Shine Brightly, Warrior Empath
Acknowledgments
About the Author
Also by Judith Orloff
About Sounds True
Copyright
INTRODUCTION
Reclaiming Your Time: The Art of Self-Care
for Sensitive People
S elf-care is essential for all empathic people. When you mindfully
and lovingly practice it each day, your sensitivities will flourish.
The self-care practices, perspectives, and meditations I present as daily
offerings in this book will support you in being a compassionate,
empowered empath without shouldering the suffering of others or trying to
“fix” them. All people deserve the dignity of their own paths. Day by day,
I’ll offer gentle reminders about how you can be loving without becoming
codependent or a martyr.
As a psychiatrist and empath, I am fierce about my own self-care
practices and teach these principles to my patients. I feel so strongly about
them because I want to keep enjoying the extraordinary gifts of sensitivity
— including an open heart, intuition, and an intimate connection with
spirituality and the natural world. Shallow emotional waters don’t appeal to
me. I love going deep — and my sensitivities take me there.
Still, a big challenge for all sensitive people is how to be compassionate
without absorbing the stress of others and the world. We don’t have the
same filters as most people. We are emotional sponges who feel everything
and instinctively take it in. This differs from “ordinary” empathy, where
your heart goes out to others in pain or happiness, but you don’t take on
their feelings.
We empaths are helpers, lovers, and caretakers who often give too much
at the expense of our own well-being. Research suggests that our mirror
neuron system (a part of the brain responsible for compassion) is
