Simple Exercises for Mindfulness & Relaxation
4/15/2022
Breathing and mindfulness can be ways to decrease stress, focus, and create short breaks for yourself as a caregiver. Breathing exercises can also redirect and shift the attention of the person you are caring for. You do not have to be experienced to do these exercises. Just pay attention to yourself, your body, and breathing. Think of these short exercises as tools in a toolbox that help with care. Care for yourself is critical for you to care for others.
Two exceptionally useful resources for these kinds of exercises and support are the following: Both offer more in-depth instructions and offer other coping and self-care trainings as well.
Caregiver Wellness caregiverwellenessretreatinfo@gmail.com
Stress Busting Program for Family Caregivers 830-377-1484 slewis@unm.ed
Deep Breaths
Take a minute to focus on your breathing.
This can be a way to shift your attention and get that “breathing room” as a caregiver. It also only takes a minute or so. There is time.
Heart focus
This is good for calming emotions. I have used it frequently with families and in my own grief process.
Allow yourself to feel whatever emotions come up. Do not try to resist the emotions, or push them away. Simply acknowledge that they are present.
Check in with body and surroundings.
Meditation on Pain or Grief
Allow yourself to feel a discomfort, either a physical pain or sadness. Notice your breath and heartbeat as you feel this. Notice your thoughts. Notice any tension in your body. Do you resist the discomfort? Do you try to push the feelings away? Or do you cling to them?
Keep breathing and do not push the feelings, thoughts, or discomfort away. Do not hold onto them either. In a very gentle way, allow them to pass through, neither holding or resisting, simply knowing that you have these thoughts, feelings, and discomforts.
This is a simplified version of a meditation created by Ram Dass and is part of the book titled “How Can I Help”
Gratitude
You can use this practice either first thing in the morning or just before sleep.
Free Write and Free Draw
Take 5-10 minutes with a notebook or sketch pad.
Do not worry about it sounding like anything or looking like anything.
Just use this as a mental break.
Think of this as giving yourself a recess for your brain.
Stay connected with Vista Living Care
© Copyright 2023 by Vista Living Care. All Rights Reserved.
Site Design by Angulo Marketing & Design