Before your shift begins,
Before the pace picks up and the needs of others call for your attention,
This is a moment just for you.
In this practice,
We'll gently settle the body,
Steady the breath,
And create a sense of calm you can carry with you into each room,
Each interaction,
Each decision.
This is a quiet space to ground yourself so you are prepared to begin the day with steady hands and a steady heart.
Welcome to the Whispering Willow.
I'm Diana,
And I'm here to help you ease into your day with peace and confidence.
You are an excellent nurse,
And you take care of others with your whole heart.
Before you begin your shift,
Take a moment to ground yourself and take care of you.
Find a place where you won't be disturbed and take a moment to settle into a comfortable position,
Either sitting upright or lying down.
Allow your hands to rest wherever they feel comfortable,
Maybe at your sides,
In your lap,
Or maybe one over your heart.
Close your eyes and take a slow breath in through your nose,
Exhaling through your mouth.
Do this two more times,
Just noticing how it feels to do nothing but breathe.
Let your body begin to arrive before the demands of the day.
Right now,
There is nothing you need to do,
No one you need to care for but yourself.
Allow the idea of that to sink in,
Relish it to its fullest,
And let it wash over you.
Now,
Begin to deepen your breath slightly,
Inhaling through your nose slowly for a count of 4,
Holding it at the top for a count of 2,
And exhaling audibly for a count of 6.
Do this two more times.
This type of breathing signals to your body that you are safe and it is okay to let go and relax.
With each breath,
Imagine breathing in calm and breathing out anxiety.
Feel it flow out from your shoulders,
Your jaw,
Your chest.
With each exhale,
Soften your body.
With each inhale,
Steady yourself.
If your mind begins to race ahead to your upcoming shift,
Gently guide it back to your breath,
Knowing you can do this anytime during your day.
You don't need to be seated or have your eyes closed.
Anytime you feel anxiety or tension overwhelming you,
Or you begin to feel muddled and you need clarity,
Remember that you can simply return to your breath to take a few seconds to steady and calm yourself wherever you're at.
Now,
If you have your hands at your side,
Put one on your heart.
Bring awareness to its steady rhythm.
It is constantly working just like you.
You are more than your workload,
More than a patient list,
More than the pace of your unit.
You are someone who shows up,
Even when it's hard.
Someone who cares,
Even when you're tired.
Someone who holds space for others in their most vulnerable moments.
You are compassion personified.
Allow yourself to acknowledge the magnitude of that.
Not as pressure,
But as truth.
You've worked and studied hard to get here,
But you don't have to be perfect today or any day.
You don't have to carry everything.
You are allowed to be human and still be deeply capable.
Now,
Gently bring to mind anything that feels heavy about today,
A difficult patient,
Concerns about a full assignment,
A conversation you're anticipating.
Notice it without pushing it away.
Now imagine placing that concern on a leaf floating in water or on a cloud floating across the sky.
Watch it drift slowly away,
Carried by the calm,
Steady current.
You don't have to hold everything at once.
You can meet each moment as it comes.
Say to yourself,
I will do what I can with what I have,
One moment at a time.
Let that sink in.
Maybe repeat it again.
Maybe come back to that one thought when anxiety threatens you today.
Now set your intention for the day.
Gently ask yourself,
How do I want to feel today?
Not what you need to do,
But how you want to feel as you're doing it.
Maybe the answer is calm,
Focused,
Compassionate,
Or steady.
Choose one word that suits you and let it rest in your mind.
With your next breath,
Invite that feeling in.
As you inhale,
Imagine it filling your body.
As you exhale,
Imagine it extending outward into your actions,
Your voice,
Your presence.
Begin to bring awareness back to your body.
Notice the surface supporting you,
The room around you.
Take a deep breath in and empty it out with an audible sigh.
Begin moving your fingers gently and bringing some movement back into your body.
You are grounded,
You are capable.
You have worked and studied hard and you are good at what you do.
You are enough for this day.
Not because everything will be easy,
But because you will meet your day one moment at a time.
Feel confident in that.
When you're ready,
Open your eyes and carry this steadiness with you into your day.
