Hello,
I'm Dr.
Candice Creaseman and this guided meditation is to help those who are in healing,
Helping,
Or teaching roles to let go of the suffering or difficulty they witness throughout the day.
This is especially important for first responders,
Clergy,
Therapists,
And other providers who deal with people who have experienced trauma.
Being a helper is tremendously rewarding work,
But it can take a toll on us.
We may witness or hear about people experiencing intense suffering.
The result of frequent exposure to the suffering of others can be burnout or even vicarious traumatization.
Feelings of apathy,
Hopelessness,
Irritability,
And sluggishness are all warning signs that we are taking on other's suffering in problematic ways.
In order to manage and prevent these feelings from building up,
We have to discover our safety valve and let off the accumulated pressure of being deeply involved in other people's pain.
We will begin and end with a bell.
Take a deep breath in through your nose and out through your mouth.
One more time,
Breathe deeply in through the nose and out through the mouth.
Find a place in your body where you can calmly notice your breath.
The nostrils,
Back of the throat,
The rise and fall of the chest or belly.
Follow your breath here in and out for a few moments.
Now notice your hands.
Feel into the sensations there.
You might notice warmth,
Pulsing,
Or even a gentle tingling sensation.
Notice these feelings of aliveness in your hands.
As you stay with these sensations,
You might also feel a sense of lightness or even an energetic calm.
If your hands are a source of unpleasant sensations,
You might notice the space behind your heart or just beneath your solar plexus instead.
Stay with these sensations for a few moments.
Now that you are anchored in the warmth,
Openness,
And aliveness of your hands or mid-body,
Begin to notice if you have spaces of tension,
Resistance,
Or pain,
Starting at the top of your head and moving down your body.
We often store the stress of caregiving in our bodies as tension or pain.
Notice your discomfort as you would notice the discomfort of a child who's just scraped their knee,
Feeling concerned,
Compassionate,
And responsive.
Once you've fully noticed the discomfort,
Let your attention come back to the warmth in your hands or mid-body,
Holding space for the comfort and discomfort all at once.
Continue down your body,
Scanning for pain or tension,
Holding it gently and loosely,
And then anchor back into the warmth of your hands or mid-body.
If you have intrusive thoughts or images from experiences throughout the day,
Notice these as you would listen to the story of the child with the scraped knee,
Listening with your full compassion,
While still tending to the hurt and discomfort.
If an image or memory feels too intense,
Just bring your awareness back to your hands or mid-body,
Allowing yourself to rest in the sensations of warmth and safety.
Continue to scan,
Noticing discomfort and anchoring in warmth and openness.
We're ready.
.
.
.
.
Now bring your full attention to your hands or mid body.
Allow the warmth you feel there to radiate up your arms into your head,
Across your shoulders,
Down your back and chest,
Filling your body with warmth,
Comfort and safety.
Allow yourself to feel supported just as you support others.
Stay with this sensation for as long as you need to after the bell.
