SENSORY OVERLOAD MANAGEMENT

Living with ME/CFS or Long COVID often means living with a nervous system that’s on high alert. Even everyday sounds, lights, or textures can suddenly feel overwhelming. This kind of sensory overload can be exhausting—and incredibly hard to explain to others.

That’s where this soothing, guided meditation comes in. Sponsored by Oxaloacetate CFS, it’s designed to help you calm your nervous system, reduce sensory overwhelm, and create a peaceful inner retreat.

Why Sensory Overload Happens

Sensory overload is common in people with ME/CFS and Long COVID because the brain’s ability to filter and process stimulation becomes impaired. What might feel like “background noise” to others can feel like chaos to you. This meditation doesn’t try to fix that—but it helps you find relief in the moment.

Creating a Quiet Inner Space

The meditation begins by inviting you to embrace stillness. If you’re lying down in a dark room or wearing an eye mask, you’re encouraged to think of it as a protective cave—soft, silent, and safe. You’re reminded that it’s okay to shut out the outside world. This moment is just for you.

From there, you’re guided to breathe slowly and gently—no force, no pressure—just calm, quiet inhales and exhales.

A Visualization for Safety

The meditation then invites you to picture a dimly lit, silent room made of cool stone. It’s peaceful and grounding—a space that belongs only to you.

As you continue breathing, you’re asked to imagine that the air around you is thick with calm. Each inhale brings steadiness. Each exhale releases static, noise, and tension. Even if your body feels overstimulated or overwhelmed, it’s okay. There’s no need to push anything away. You are allowed to cocoon.

A Mist to Protect the Nervous System

One especially comforting image from this meditation is the sound-dampening mist—a soft swirl that wraps gently around you. This mist acts like a buffer between you and the chaos of the outside world. It says, “Not now.” You’re allowed to disconnect and return to yourself.

If intrusive thoughts or sensations pop up, the meditation encourages you to visualize them dissolving into the mist. There’s no need to wrestle with your mind. You are simply breathing, and that’s enough.

Affirmations to Reclaim Your Space

As the meditation nears its end, you’re invited to repeat affirmations like:

• I am protected.

• I am in control of my space.

• I am returning to calm.

These short phrases reinforce your right to peace, your agency, and your healing—even in moments when your body feels out of sync.

A Simple Reminder: Breathing Is Enough

One of the most powerful takeaways from this meditation is its gentle reassurance:
You are doing enough simply by breathing.

That reminder is especially important for people whose energy is limited or whose nervous systems feel constantly overstimulated. You don’t have to force calm. You don’t have to “fix” your symptoms. You just need space—and this meditation helps you create it.

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When the world feels too loud, too bright, or just too much, you deserve a break. This meditation isn’t about escaping your experience—it’s about honoring it, gently quieting your system, and remembering that peace can begin with just one breath.

You are protected. You are in control of your space.
And you are allowed to rest.