Lição 1
Welcome To Care For Caregivers
Welcome. If you are a caregiver, you are likely carrying more than most people can see. This course offers a quiet, supportive space to slow down, tend to your nervous system, and set some of the weight down. Through gentle practices and reflection, you’ll be invited to care with more spaciousness—without abandoning yourself in the process. You are allowed to rest here, even while the care continues.
Lição 2
You Are Not Doing This Wrong
Caregiving often comes with a quiet, relentless belief that you should be doing more, doing better, or holding it together differently. This lesson gently challenges that story. You’ll learn how stress, grief, and ongoing responsibility shape the nervous system—and why feeling overwhelmed is not a personal failure. This is an invitation to release self-blame, understand your responses with compassion, and begin this course from a place of steadiness, not self-judgment. You are not behind. You are responding normally to an extraordinary situation.
Lição 3
A Pause For Caregivers | Meditation
This meditation is part of Lesson 1 - You Are Not Doing This Wrong and offers a gentle pause for caregivers whose nervous systems are under constant demand. You’ll be guided to soften effort, release self-blame, and allow your body to rest without needing to fix or change anything. This practice supports regulation and reassurance, reminding you that your responses make sense—and that rest is allowed, even while caregiving continues.
Lição 4
Including Yourself In The Circle Of Care
Caregiving often teaches us to put ourselves last, quietly believing that tending to our own needs is optional or selfish. This lesson gently reframes that belief. You’ll explore why caregivers are often excluded from their own care, how this impacts the nervous system, and what it means to include yourself without guilt or added pressure. Through reflection and simple awareness practices, you’ll begin to recognize that caring for yourself is not separate from caregiving—it is an essential part of sustaining it.
Lição 5
Resting As A Caregiver | Meditation
This meditation supports the themes of Lesson 2 by inviting you to include yourself in the circle of care. Designed for caregivers whose attention is often outward, this practice gently guides your nervous system toward rest and regulation. You’ll be invited to soften effort, notice your own needs without judgment, and allow space for yourself to exist alongside those you care for. This is not about doing more—it’s about allowing yourself to be held, too.
Lição 6
Creating Spacious Care
One of the most painful realities of caregiving is recognizing how much is beyond your control. This lesson explores the difference between constricted care—driven by urgency, fear, or self-sacrifice—and spacious care, which allows room for breath, boundaries, and choice. You’ll be guided to notice where you are carrying more than is yours to hold and how creating internal spaciousness can soften the weight of caregiving. Spacious care doesn’t mean caring less—it means caring with greater sustainability and compassion.
Lição 7
Setting The Weight Down | Meditation
This meditation is part of Lesson 3 and supports the practice of creating spacious care. You’ll be gently guided to notice what you are holding—physically, emotionally, or mentally—and to practice setting some of that weight down. This is not about detaching or caring less, but about releasing what is not yours to carry in this moment. Through breath, imagery, and rest, the nervous system is invited to soften, allowing care to arise from a place of steadiness rather than strain.
Lição 8
Rest Without Guilt
For many caregivers, rest is intertwined with guilt—the sense that stopping means letting someone down or doing something wrong. This lesson gently explores where that guilt comes from and how it becomes woven into the nervous system over time. You’ll be invited to reframe rest not as a reward or escape, but as a necessary part of caregiving itself. Through reflection and compassionate understanding, this lesson supports you in allowing rest to exist without justification, explanation, or apology.
Lição 9
Rest Without Guilt | Meditation
This meditation supports the themes of Lesson 4 by inviting caregivers to rest without explanation, justification, or self-judgment. You’ll be gently guided to soften the nervous system, release the habit of earning rest, and allow your body to settle into ease. This practice offers reassurance that rest is not a reward—it is a form of care that restores steadiness, compassion, and capacity, even while caregiving continues.
Lição 10
Completing The Circle Of Care
This closing lesson offers space to pause, reflect, and integrate what you’ve experienced throughout the course. Caregiving may continue, but you do not return to it unchanged. This final reflection invites you to carry forward a deeper understanding of your nervous system, a renewed permission to rest, and the reminder that you are part of the care you give. There is no ending to master here—only a gentle completion, and a place you can return to whenever you need support.
Lição 11
Bonus Track - Sleep Yoga Nidra
Creating Spacious Care — Sleep Yoga Nidra. This bonus sleep yoga nidra is designed for caregivers whose bodies are exhausted but remain alert at night. Caregiving often trains the nervous system to stay on watch even during sleep. This practice helps gently release that vigilance, slow the breath, and allow the body to settle into rest without guilt.
Listen at bedtime or when sleep feels difficult. There is nothing to complete and no need to stay awake — if you fall asleep, the practice is doing its work.
Care can wait.
Tonight is for rest.
Lição 12
4-Minute Meditation 1 - Making The Roles Visible
This 4-minute regulation practice helps caregivers quickly reduce mental overload by naming the roles they’re carrying. When responsibilities stay unspoken, the nervous system holds them as tension. This meditation brings clarity, grounds the body, and helps release pressure so you can reset and continue your day with steadiness.
Lição 13
4-Minute Meditation 2 - Staying Whole
This short meditation is designed for moments when caregivers feel rushed, scattered, or stuck in problem-solving mode. By slowing the breath and shifting focus away from urgency, this practice helps calm the nervous system, reduce stress activation, and reconnect you to your own needs in just a few minutes.
Lição 14
4-Minute Meditation 3 - Including Yourself With Kindness
This 4-minute loving-kindness practice helps caregivers regulate emotional stress and soften self-criticism. Using simple phrases and body awareness, the meditation supports nervous system safety, emotional steadiness, and self-connection when you’re feeling depleted, overwhelmed, or hard on yourself.
Best used when: you feel depleted, emotionally tender, or hard on yourself.
