As a Highly Sensitive Person (HSP) or an Empath, you have an extraordinary capacity to feel deeply. You connect to the world in ways that might seem mysterious or even overwhelming at times, perceiving energies, emotions, and subtle vibrations that others might miss. While this depth of feeling is a gift, it can also leave you feeling fragile, overstimulated, or scattered. In a world that often asks you to be “tougher” or “less emotional,” you may find yourself questioning your place or doubting your sensitivity. Yet the core of your being, the very essence of who you are, is needed now more than ever.

As you navigate the complexities of being an empath or a highly sensitive person, one practice stands out for its ability to help you find balance: holding your center.

This is not just a mental or intellectual concept—it's a practice grounded in body awareness, compassion, and the wisdom of Hakomi. In Hakomi therapy, we learn to approach the body and mind with deep curiosity, presence, and kindness, guiding ourselves to find inner truth and transformation. With this lens, holding your center is about becoming aware of your physical and emotional responses, recognizing when you are out of balance, and gently coming back home to your center through self-awareness and compassionate attunement.

The Wisdom of Holding Your Center

The idea of "holding your center" invites you to cultivate inner steadiness amidst external pressure or inner turbulence. The core of your being is like a tree rooted deeply in the earth, drawing strength from the soil and standing tall despite the winds that may swirl around you. But how can you do this as a sensitive person, especially when you feel as if you are absorbing the emotions and energy of those around you?

In Hakomi, we speak of mindfulness—a compassionate awareness of what is happening in your body, your thoughts, and your emotions in each present moment. This practice invites you to pause, notice, and gently hold the space for what is true for you right now. When you hold your center, you create a holding space within yourself where you can attune to your body’s signals without rushing to fix or change them. Rather than being swept away by external influences, you become the compassionate observer of your inner world, tuning into the subtle wisdom that your body is offering.

This mindful awareness allows you to notice when you are out of balance, when you are starting to feel overwhelmed, anxious, or disconnected. Holding your center, then, means being able to gently bring yourself back to your own grounded energy, without judgment. It is a process of returning to your body, finding your feet, and reconnecting with your true essence—just as you would return home after a long journey.

Your Boundaries as Sacred Ground

One of the foundational elements of holding your center is understanding and honoring your boundaries—both physical and emotional. For empaths and HSPs, boundaries can feel like an impossible task. When you are so attuned to others’ emotions, it’s easy to lose track of your own needs. The desire to help or be there for others can blur the line between where you end and they begin.

Hakomi teaches that boundaries are not walls that isolate us; rather, they are sacred spaces of self-respect and self-care. Boundaries allow us to say yes to what nourishes us and no to what drains us. They are expressions of self-love, enabling us to care for our own energy, so we can continue to offer our gifts to others without depleting ourselves.

In Hakomi, there’s a concept of "non-violence"—approaching ourselves with tenderness and gentleness. In the same way, setting boundaries is not about being harsh or rigid. It is about cultivating an embodied sense of safety, and acknowledging that your body has the right to feel safe, supported, and loved. When you learn to hold your center with compassionate awareness, you start to recognize when something or someone feels out of alignment with your truth, and you give yourself permission to gently, but firmly, say "no."

This process isn’t always easy, especially if you have spent much of your life trying to please others or seeking validation through your giving. But as you practice holding your center, you begin to understand that your light is only sustainable when you care for your own energy first. You cannot pour from an empty cup, and it is not selfish to prioritize your well-being.

Trusting Your Instincts: A Hakomi Lens on Authenticity

When you hold your center, you are also engaging in a deep practice of self-trust. Hakomi teaches that we can access our deepest truths through somatic awareness—the body holds memories, beliefs, and patterns that may not be immediately visible to the mind. As an empath or HSP, you are often finely tuned to the emotional atmosphere around you. Yet, it’s crucial to differentiate between what you feel from others and what belongs to you. By tuning into your body’s responses, you learn to listen to the wisdom that arises in your own being.

The practice of Hakomi invites us to cultivate curiosity towards our inner experience. Instead of judging or dismissing your sensitivities, you are encouraged to welcome them as messengers. Your emotions, your sensations—they are ways in which your body is communicating. When you hold your center, you are inviting yourself to trust what your body is telling you.

There is a beauty in learning to trust yourself, in trusting that your path is uniquely yours, and that you don’t have to compare your journey to anyone else’s. This is where the true power of holding your center lies: in trusting your authenticity. There’s no need to match your beauty to that of another, or to bend to someone else’s expectations. When you hold your center, you come home to the truth of who you are.

Moving Through Fear and Doubt: Cultivating Courage

In Hakomi, we often work with the idea of “core beliefs”—the deeply held beliefs we carry about ourselves and the world. For many sensitive souls, these beliefs might be rooted in feelings of inadequacy, fear of rejection, or the notion that you are "too much" or "not enough" in some way. These beliefs may have been formed early in life, when you learned to navigate a world that didn’t always understand or validate your sensitivity.

But the work of holding your center is to gently challenge those old beliefs. Hakomi encourages us to approach ourselves with a kind of loving inquiry, asking: "What is true about me now? What would it be like to release the belief that I am too sensitive, or that my light is too much for this world?"

When you hold your center, you are claiming your right to exist as you are, to take up space without apology, and to trust that the world needs your light. This is not selfishness; it is a courageous act of self-affirmation. By gently letting go of limiting beliefs and embracing your truth, you become more resilient, more anchored in your own power. You create the space to live authentically, without the need to shrink or hide.

A Hakomi-Inspired Practice for Holding Your Center

To integrate the practice of holding your center into your daily life, I invite you to take a moment to check in with your body, your breath, and your emotions. Ask yourself: “What does holding my center feel like in my body right now?” Notice any tension, any tightness, or any areas of resistance. Simply observe with kindness, without judgment.

From here, you can practice grounding yourself, perhaps by imagining roots extending from the soles of your feet into the earth, or by gently placing a hand on your heart and feeling the warmth of your touch. With each breath, allow yourself to expand into the space of self-compassion and self-trust. Hold yourself as you would a dear friend—gently, lovingly, and without expectation.

You might also wish to use a simple affirmation to reinforce your sense of center:

"I honor my body as the sacred space where my truth resides. I hold my center with strength, compassion, and curiosity. I trust in my inner wisdom and know that I am worthy of love and respect, exactly as I am. I stand firm in my boundaries and hold space for my unique journey."

Final Thoughts: Embracing Your Sensitivity

To my fellow sensitives and empaths, you are not here to apologize for who you are. You are here to shine, to hold your center, and to honor your innate wisdom. The practice of holding your center—supported by mindfulness, body awareness, and a deep trust in your own journey—is a beautiful way to cultivate resilience, balance, and authenticity.

You are a powerful being, deeply connected to the pulse of the world, and the world needs your light. By holding your center, you can shine brighter than ever, staying grounded in your truth and offering your compassion, wisdom, and love to others from a place of deep inner strength. Keep coming home to yourself, over and over again, and remember that you are exactly who you were meant to be.