Your compassionate caregiver.
This moment's for you.
I'm Malene Jackson-Dixon.
I'm the founder and principal therapist of Lofty Life Counseling and Wellness.
I'm a mental health advocate.
I'm a peace protector.
I'm a mother of two.
I'm also a secondary caregiver.
From one caregiver to another,
I'm going to ask you to do something that may be uncomfortable,
May even be difficult for you.
Please take this moment to simply be still.
We need to protect our caregivers because our caregivers give and do so much for everyone but themselves.
Right now,
Protecting caregivers means offering you this time to momentarily let it go.
You may be sitting somewhere quiet.
Maybe you're lying in bed.
It might be the middle of a busy day and you're grateful for this moment for yourself.
Wherever you are.
Let this moment be enough.
As a caregiver,
Putting others first might be second nature to you.
Constantly thinking about what they need,
Where they need to be,
What needs to be done.
What did you forget?
What did they forget?
What should you have said?
What you didn't mean to say.
If they're okay.
And when your body finally stops moving,
Your mind may keep going.
Are you okay?
In this moment,
We're going to put down everything we have.
You're carrying.
We're going to tune out the noise.
Quiet your mind,
And be still.
You're putting everything down just for this moment.
To give your mind.
And your body a moment to be still and rest.
A much-needed,
Well-deserved rest.
Or this moment.
If you feel comfortable and it's safe for you to do so.
I'm going to invite you to close your eyes.
For these next few moments to ease your mind.
And help you be still.
You don't have to take care of anyone.
You don't have to figure anything out.
You don't have to make a decision.
You certainly don't have to be strong.
You just have to be still.
Notice how your body is being supported.
Notice the surface underneath you.
The chair.
Or the bed.
Or the couch.
Or the floor.
Whatever it is that is supporting you,
Let yourself feel the support.
With your eyes still closed,
Notice how your body feels.
Notice any parts of your body.
May feel tight.
Or uneasy.
Slowly start releasing any tense areas of your body.
Allow your shoulders to soften.
Unclench your jaw.
Uncross your arms,
Your legs.
Let your hands become loose.
Allow your belly to soften even just a little.
Now bring attention to your breath.
Notice how you're breathing.
Feel your breath as you breathe in and breathe out.
When you're ready,
Gently lengthen your breathing.
Breathing in slowly through your nose.
Holding that breath in.
And even more slowly breathing out.
Again,
A deep,
Comfortable breath in through your nose.
Briefly hold.
Then take an even longer,
Softer,
Controlled breath out.
One more time,
Slowly inhale through your nose.
Hold your breath in.
.
.
And even more slowly exhale.
Continue to slowly inhaling,
Holding,
And more slowly exhaling.
Allowing your breath to find its own comfortable rhythm.
As you continue this controlled deep breathing.
Imagine you've been carrying a heavy bag all day.
Inside the bag are all the things you're responsible for.
Appointments,
Phone calls,
Meals,
Medications,
Schedules,
Payments,
Conversations,
And so many decisions.
The things you said yes to,
And the things you wish you'd said no to.
Take a deep inhale through your nose.
Hold that breath in.
Slowly,
Gently,
Exhale.
Maybe there are things in this heavy bag that don't belong to you,
But you're carrying them anyway.
Now let's imagine gently setting that bag down on the floor beside you.
Never so gently.
Because it is fragile.
But it's heavy.
While this bag is at your feet.
You won't unpack it or think about what's inside of it.
Just let it sit there at your feet.
Need to,
You can tell yourself that you'll pick up the bag later when you have to.
But not right now.
In this moment,
The bag will stay safely.
On the floor beside you.
Take a deep inhale through your nose.
Hold that breath in.
And slowly exhale.
In this moment,
Your body and your mind need to rest.
Rest will allow your body and your mind to recover.
Rest is essential for survival.
Rest is required.
We all need rest.
Deeply inhale through your nose.
Hold that breath in.
Gently.
Slowly exhale.
Notice if your mind starts to wander.
Instead of following that thought,
Simply notice it.
Tell yourself not right now.
If you need to,
You can put that thought in the bag or on the floor beside you.
You can pick it up later if you want to.
But in this moment You're still.
You're being still.
And you're letting your body and your mind rest.
Deeply inhale through your nose.
Hold the breath in.
Slowly Sometimes with caregiving,
We feel guilty.
Often we might feel guilty like we're not doing enough.
So if guilt happens to pop up somehow right now.
You don't have to fight it.
Simply notice it.
Release it.
And remind yourself.
You can care for yourself.
And care for others.
Self-care is not selfish.
Self-care is self-preservation.
Deeply inhale through your nose.
Hold that breath in.
Gently,
Slowly exhale.
In this moment there is nothing you need to do.
Exhale.
Be still.
Breathing.
Resting.
Being.
Deeply inhale in through your nose.
Hold the breath in.
Slowly,
Gently exhale.
As you begin to notice your body again.
Notice how it feels to have put something down.
Out of here.
And peel.
How does your face feel?
How does your mind feel?
How does your belly feel?
How does the energy feel around you?
Before we finish,
Take one more slow,
Deep breath in through your nose.
Hold that breath.
Now gently,
Slowly.
Take a long breath out.
Reminding yourself you do not have to hold everything.
You can care deeply for others while also taking care of yourself.
You can be still.
Allow yourself to be supported.
Allow yourself to breathe.
And please allow yourself.
To be still.
