You can either sit or lie down in a relaxed position.
And just allow your body to settle in and get comfortable.
You've been doing so much for others,
And now is the time for you to do something for yourself.
And if it feels good to you,
You can close down the eyes.
And just take a moment to release any tension that you notice in your body.
Maybe you're lifting your shoulders up towards your ears or your jaw is tight.
Or you're squeezing in your abdomen.
Just do your best to release these points of tension within your body.
And now take a moment to center yourself.
Doing your best to release all of the activity,
Maybe the chaos that's around you,
Physically,
Mentally,
Emotionally.
Try to come back to your center.
Your internal place of rest and peace.
And together we'll take a deep breath in.
Filling your lungs with fresh air.
And exhaling slowly out of slightly pursed lips,
Letting go of any stress or worry that you may have.
Repeating this deep intentional breath three more times.
Inhaling,
Filling your lungs and exhaling out through slightly pursed lips,
Taking your time with every exhale.
Just allowing each breath to flow.
To bring a sense of calm.
And connectedness.
Within your body.
Now in your mind's eye.
Think about the people that you care for.
In the positive moments that you've shared with them.
You can visualize those moments in your mind's eye.
Feeling the warmth and love they have brought you in the past,
And maybe even still today.
You and allow a sensation of gratitude to fill your heart.
Recognizing the importance of your role as a caregiver.
And the importance you and those you care for have to one another.
Hold space for this special moment.
Yet unique relationship in your heart.
And taking a few more breaths now,
Releasing any lingering tension or stress that you may have.
Taking a moment to acknowledge that being a caregiver is hard.
And that you're doing a lot.
And it can be complicated and challenging and all of that is okay.
But now it's time to focus on your well-being and your care.
And as you continue to breathe,
Imagine releasing any negative energy,
Burnout,
Or struggle you're experiencing on that exhale.
And as you inhale,
Envision renewing your energy with positivity.
Strength.
Self-compassion.
Exhaling,
Releasing any stress,
Burnout or struggle.
And inhaling,
Renewing your energy and filling your cup.
Is continuing to breathe deeply here.
Inhaling,
Filling your cup and exhaling,
Releasing any stress,
Frustration or burnout you may be experiencing.
Now unlock a sensation of deep compassion within yourself.
Notice this feeling igniting within you.
And then extend those feelings of compassion,
Not only to those you care for.
But also to yourself.
Let yourself be filled and surrounded by your own compassion and care.
Just as freely as you give it to others.
Give it to yourself.
And tell yourself,
May I be happy,
May I be healthy,
May I be at peace.
Feel the love and kindness that you extend to others,
Returning to you to nourish your own well-being.
Allow yourself some space and time just to breathe and be and bathe in your own care,
Compassion and nourishment.
We are now going to repeat a few mantras for your self-care.
So I'll call out each mantra.
And you can repeat it after me three times.
I am deserving of self-care.
I am resilient.
I prioritize my well-being.
I am very special to a lot of people.
Including myself.
I am worthy of rest and relaxation.
And then when you're ready.
Gently bring your awareness back to the present moment.
Maybe wiggling your fingers and toes.
And just gradually returning to this space right now.
And ending your meditation by saying something kind to yourself.
Thank you so much for joining me for this practice.
