6 Wellness Practices to Empower Empaths and Highly Sensitive People

In my last blog “Are you an empath – here’s how to find out”, I shared what the term empath means and how to find out if you’re an empath and/or a highly sensitive person.

An empath is a highly sensitive person who can feel a lot more than an average person (though everyone is sensitive to a degree), and may absorb and take on energies from other people and the environment.

Because empaths and highly sensitive people can get easily overwhelmed by energies outside of them, it is imperative for them to do some sort of spiritual practices to help them stay grounded and protected at the same time.

Being an intuitive empath myself, the below wellness tools and practices have really helped me to stay anchored and centered in my own energy, and in today’s blog I want to share them with you.

Whether you identify yourself as an empath, a highly sensitive person or just an average person, these tools are suitable for anyone to practice to help them live a more grounded and conscious life.

1. Meditation

Meditation is my top number one in my list, because having a daily regular meditation practice has really changed my life.

I’ve talked about meditation a lot in my blogs and that’s what I love to teach, because meditation can be very simple to practice yet very powerful for our mind and health at the same time.

Meditation is when we can turn away from all the distractions of the outside world, and have this sacred time to just be and notice what’s going on inside our inner world.

For empaths and highly sensitive people especially, meditation can help us feel more grounded and centered. Through meditation, we can become more mindful in our daily life, noticing how our moods, state of mind, feelings, emotions, words, and thoughts, can be affected by other people and our environment.

For more tips on how to get started with meditation, you can check out my blog here: https://musefloweretreat.com/8-tips-on-how-to-get-started-with-meditation/

2. Journaling

Since empaths and highly sensitive people tend to avoid conflicts and confrontations, it is very easy to bottle up all our feelings instead of speaking up on how we truly feel.

Journaling can be a safe place to practice having an honest conversation with ourselves and to check in with our inner world. During journaling, we can freely write down all the feelings and thoughts we may be holding within us. The process of writing it out is a type of emotional and mental release too.

Journaling also gives us a chance to reflect and inquire on our own sensitivities and whether they may relate to any patterns, tendencies and reactions we see in our lives.

Knowing that our sensitivity is our gift, we can also use journaling to help us discover how our sensitivity can help us carry out our soul purpose.

Remember to practice self-inquiry with curiosity and compassion, and it’s important to leave any self-judgment and self-criticism behind.

To learn more the benefits of journaling, you can check out my blog here: https://musefloweretreat.com/5-ways-on-how-journaling-can-help-you-with-your-emotional-and-mental-health-and-spiritual-growth/

3. Yoga or exercise

Because empaths and highly sensitive people can feel and carry a lot of energies on their bodies (energies that belong to themselves and/or others), practicing yoga or any other types of grounding exercises that can stimulate blood flow and lymphatic circulation in our physical body, can also encourage our own Chi or energy to flow better to remove any energy blockages or heaviness in our energy field. That’s why we feel lighter not just physically, but mentally and emotionally too after exercising.

If you feel your energy is very scattered or mentally you are all over the place, practicing yoga can also help us connect our breath with our physical body to help lower any feelings of anxiety and to regroup our own energy, meanwhile it’s helping us to build physical strength and to enhance mental clarity.

Love to try yoga at home and don’t know where to start? I love Yoga with Adriene’s 30-day journey Youtube videos which you can check out her channel here: https://www.youtube.com/@yogawithadriene 

4. Cleanse your energy field

Just as how we shower every day to clean our body for physical hygiene reasons, our energy field also needs cleansing for energetic hygiene.

Empaths can take on other people’s energies very easily, so by cleansing our own energy field we can help to release what does not belong to us at the first place.

If you feel constantly drained from interactions with other people, especially if you work in a field that requires a lot of deep listening, have a lot of meetings, or deal with a lot of trauma and emergencies, such as social workers, human resource officers, coaches, healers, teachers, doctors, nurses, and police officers, I highly recommend learning how to cleanse your energy field regularly to help keep your energy level stable.

To learn ways on how to clear your energy field, check out my blog here: https://musefloweretreat.com/3-ways-to-clear-your-energy-field/

5. Protect your energy

Another possible reason that you may feel drained throughout your day is that your energy is not thoroughly protected and you may even carry other people’s burdens and worries subconsciously in hopes to make the others feel better (because that’s the beautiful kind nature of empaths).

One sign that you may be carrying other people’s burdens is that if you find yourself constantly worrying about the other person’s problem and trying to fix the issue somehow.

A simple way to protect your energy field is a visualization exercise below shared by many teachers including Sandra Ingerman, renown Shamanic teacher:

At the beginning of the day before you leave the door to meet anyone else, imagine stepping into a white light bubble that is covering your whole being including your energy field. The white light bubble represents divine protection from the Universe or your spiritual support team, depending on what you believe in. The white light bubble is like a flexible, fluid membrane where you get to decide what comes into your energy field and what stays out.

Whenever you feel drained by others during the day, you can imagine strengthening this white light bubble around you to help you feel more protected.

Protecting your own energy, in this case, means staying grounded and centered in your own thoughts and feelings and expressing your true self, so you are not affected by other people’s emotions, fears and anxiety.

6. Learn about energy and your intuition

Learning about energies such as the chakra system, how your intuition speaks to you, and how energies work in general can help you gain more knowledge and develop a deeper awareness into how you can work with your sensitivities, and not against them.

When I first learned Reiki level one, it completely shifted my perspective in life and opened a whole new door into the world of energies and vibrations.

Just like superheroes in movies need to learn how to train and master their abilities and superpowers to fight, we can serve ourselves and the world better when we are in tune with our intuition to live a soul-aligned life and to use our sensitivities properly to share our gifts to the world.

For more on how intuition sounds like, check out my blog here: https://musefloweretreat.com/intuition-vs-ego-how-do-they-sound-different/

Or come join our Intuition Development workshop at Museflower Retreat & Spa to discover how your intuition communicates with you.


Below is a summary of the 6 wellness tools that can empower empaths and highly sensitive people to not just survive but to thrive in the world.

  1. Meditation
  2. Journaling
  3. Yoga or exercise
  4. Cleanse your energy field
  5. Protect your energy
  6. Learn about energy and your intuition

I know they work because these tools have helped me tremendously to navigate in this world as an empath myself.

Meditation helps me stay grounded and connected, journaling helps me express my voice better with confidence, yoga helps me feel centered and strong, and taking care of my energy field is just like my skincare routine – they help me stay healthy and happy.

Last but not least, the main key here is to hold the intention of LOVE whenever you are practicing these tools.

When we are enjoying whatever it is that we are doing, whether it’s meditation, walking the dog or taking a shower, our state of joy is what helps raise our vibration and keep our vibe high.

This is love FOR yourself. You’re not doing it because you are scared of picking up other people’s burdens or getting sick or because the world is a dangerous place.

You’re doing it as an act of self-care and self-love because you choose to live in LOVE, and see LOVE in everything you do, everywhere you go. Love is the best source of strength and protection that we can all get.

Do you find these tips helpful? Do you have any other practices or tools that you can share that have helped you as an empath/highly sensitive person?

Feel free to share and contact me directly here.

Do You Want to Be 
Empowered through the Practice of Mantra Meditation?
February 17 – 24, 2024
2 x online live workshops on Saturdays
6 x Daily japa meditation Sunday to Friday 
 Online 1-Week Mantra Meditation Challenge

Mantra is a Sanskrit word that means “tool of the mind and a sacred formula”. Every sound of a mantra can elicit a certain vibration and invoke divine qualities that are within us. As we repeat the same sound over and over, we can harmonize our energy with the same frequency to re-awaken and remember our divine nature.

Chanting mantras is a very powerful form of meditation with sound. Every mantra invites us to remember and reconnect with the divine qualities that are already within us. As we chant and sing these mantras, we open our minds to pay attention to our heart’s wisdom.

In this one-week mantra meditation challenge, we will learn the mantra to get into the flow of creativity, embodied by the energy of the Goddess Saraswati – the Goddess of creativity, speech, music, arts, studies, intuition, and wisdom.

In the two Saturday online live workshops, we will learn the mantra and the story of the Goddess Saraswati, practice meditation and chant together. Those who attend will also get a chance to share your experience.

In the other weekdays, we will be practicing japa (repetition of the mantra) and mudra (hand gesture) as our daily meditation practice. There will also be simple daily exercises that invite you to delve deeper into the qualities related to the mantra, such as journaling and setting intention.

If you want to learn and experience the magic of mantra in your daily life, this one-week challenge is for you.

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