If you're listening to this meditation,
You likely identify as a caregiver or are close to someone who is.
I've created this meditation after seeing within my own family the toll that caring for others can have not just on the physical body,
But also the mental and emotional bodies as well.
Whether you've chosen to be a caregiver or due to circumstances have taken on the role,
One of the things that often gets neglected when so much of our time is spent in the care of others is ourselves.
We tend to place our own self-care on the back burner or we're just too exhausted to do much else.
My hope is that this meditation may allow you a few minutes in your day to come home to you.
Begin by coming into a comfortable seated or lying down position.
And when and if you're ready,
Close your eyes.
Take a nice long deep breath in through the nose and through the mouth,
Exhale and let it go.
Let's do that one more time.
Deep long inhale,
Exhale all the way out of the mouth.
Now just let your breath move at its own pace in and out of the nose.
You don't have to change it or do anything.
Just let the breath be easy and soft.
Start to bring your awareness to the body.
Notice how you're feeling physically in these first few moments and become aware of any commentary that might arise.
Let thoughts of what you identify in the body go and instead welcome yourself with open arms into this moment.
Thank yourself for being here and allowing this time to take care of you.
Start to relax any tension in your face,
Softening the forehead,
Corners of the eyes,
The mouth,
And the eyes.
Release the shoulders away from the ears and feel your upper body and arms start to let go.
Notice the weight of the hips.
Feel your legs long and relaxed and even see if you can soften your feet and toes.
Feeling the whole body from the very top of your head to the soles of your feet letting go as if you could spread out from side to side and top to bottom,
Moving deeper and heavier into the support beneath you.
Now bring your awareness to the center of your chest,
Your heart space.
If you'd like you can even place your hands here.
As caregivers we tend to live with our hearts wide open which is a wonderful thing but it's important to also know when to recharge and nourish ourselves so that we can continue to give to others.
Start to visualize a beautiful light above the top of your head.
This light can be any color that resonates with you,
Whatever comes to mind.
And imagine this beautiful light streaming down into the crown of your head,
Washing over your mind,
Clearing any worries and thoughts and leaving behind a sense of clarity and peace.
Now visualize this same light move down the body into the heart space.
Feeling this area radiate with light,
Warm,
Nourishing,
Calming,
Like a cozy blanket being wrapped around your body and holding you in place.
Feel your heart full,
Recharged and light,
Any heaviness washed away.
See this same light that started at the top of your head move down into the belly,
Hips,
Through both legs and finally out through the feet and into the earth,
Grounding you,
Hurting you and infusing you with a sense of calm and steadiness.
Allow yourself to linger here.
Notice how it feels to allow you to be held and cared for.
So let's go out there.
When you feel ready,
Begin to deepen your breath.
Bringing yourself back to the physical body.
Slowly start to wiggle your fingers,
Your toes,
Adding any gentle movement.
And then when it feels right,
Bring your hands together in front of your heart.
Take a moment to observe shifts,
Changes that may have occurred within.
See if you feel more connected and present in your body.
Maybe there's a lightness or a sense of peace that wasn't there before.
Or maybe nothing's changed and that's okay too.
Just taking this time to slow down and be in your body is more than enough.
Let this meditation be an open invitation whenever you need it to come back to you.
Take a deep inhale.
And exhale.
Namaste.
