Welcome, caregiver, to the meditation for working while caregiving. As you juggle all that these two roles require of you, there are ways in which you can take steps toward a more balanced life. The Negative Space is here to help you take these steps, including this very meditation.
Caregiver, taking time for yourself is essential for your well-being. This time and this space are for you. We’re so glad you’ve chosen to be here.
Let’s begin. I invite you to take a moment to find a comfortable position, honoring whatever feels best to your body right now. You can close your eyes or softly rest your gaze in front of you. Notice whatever is physically supporting your body. If possible, feel yourself sink a little deeper into that support. Notice that you are breathing in and out. If you like, you can place one hand on your breastbone and one hand on your belly. Let yourself feel the gentle movement of your breath without any effort to control or change it.
During this guided meditation, you’ll notice thoughts arise. This is natural, and not a problem. Simply notice when you are distracted and welcome yourself back to the sound of my voice. You might have to do this again and again, and that’s ok.
If you like, check in with your body. Notice how your body feels right now. You might observe areas where there is tension and areas where there is more ease. Perhaps there are places that don’t feel good or bad, but simply feel neutral, or places where you don’t have much awareness. With each thing you notice, just be as curious as possible. There is no need to fix anything.
If it feels comfortable, bring your awareness back to your breath, once again focusing on the movement of your inhales and exhales. Notice the pace of your breath. Notice the rhythm of your breath. Does your breath feel more focused in your chest or your belly? Does your breath feel easy or effortful? In this moment, there is no right or wrong way to breathe. Just let your breath be exactly as it is, without trying to change it.
The simple practice of observing your breath is all you need to focus on right now. Try to let all other thoughts or sensations be in the background as you pay gentle attention to your inhales and exhales. Breathe in and out through your nose if possible. Feel each breath move in through your nostrils and all the way down into your lungs. Feel each exhale move back through your lungs and exit through your nostrils.
With your next inhale, can you offer gratitude to your busy mind for all it does and manages? And with your next exhale, can you tell your mind that it’s okay to pause, to just be? In this single moment, there is nothing you need to solve, or remember, or plan or do. In this moment, you can just be here, breathing and feeling your breath. That’s all. Just be.
Sometimes, it can be hard to stay focused on the breath. Sometimes we need to give the mind a small task to help it pay attention. One option is to use a simple mantra: repeating certain meaningful words or sounds as a focusing tool. If you want to give this a try, start by saying the word “just” silently to yourself on your next inhale, and saying the word “be” silently to yourself on your next exhale. If this resonates for you, continue repeating the mantra “just be” for the next several breaths.
If focusing on your breath has felt helpful, you may choose to continue following the gentle in and out of your breath, and you may continue using the mantra “just be.” Or if you’re ready to shift, you might choose to check back in with your body. Are there any places where you feel more awareness than you did at the beginning of this meditation? Has any tension softened or shifted? There is no right answer. Just notice what is happening in your body with curiosity. The very act of sensing and feeling is the goal, and we can let go of any expected outcome.
I’m going to pause for 30 seconds to give you time to either gently observe your breath or to check in with your body. Choose whichever option feels the most welcome in this moment.
As you come back, take in these powerful words: When life feels unbalanced, it is possible to find refuge in your body and your breath
Even if life is overwhelming and it feels like nothing will change or get better, taking a few minutes like you’re doing today for mindful breath-and-body based practices creates tiny but powerful shifts in your nervous system. These shifts, over time, will help you cultivate balance. In this and other ways, you can take steps toward a more balanced life.
As this meditation draws to a close, you might choose to place your hand on your heart to acknowledge the importance of showing up for yourself and to honor the choice you made to be here, setting aside this time for your well-being. Then take a moment to gently move your body, maybe wiggling your fingers and toes or gently turning your head, and then slowly blink your eyes open.
As you move forward with your day, remember that you can take steps toward a more balanced life, that you’ve already started to do so through our time together today, and that we, at The Negative Space, are here for you.