Caregiving can be incredibly rewarding, but it can also be challenging at times. When challenging situations arise, it is important to be able to navigate them in a way that is positive and beneficial for the person you are providing care for as well as yourself. There are many forms of self-care, but meditation is a method that can make a large difference in a small amount of time.
Meditation has been used for thousands of years, and it involves training the mind to reach a higher level of focus and a state of calm. Studies show that meditation improves attention, memory, and overall cognition. Over time, consistent meditation can even decrease anxiety and improve emotional regulation!
A common misinterpretation concerning meditation is that it needs to be elaborate or time intensive. The reality is that meditating for even one minute can make a difference! In this case, consistency is key. For people with busy schedules, such as caregivers, it may be beneficial to meditate for just a couple minutes here and there.
When you are just starting to meditate, it can be intimidating. Here are a couple beginner-friendly methods to get you started:
- Breath Awareness Meditation: Sitting in a comfortable position, close your eyes and focus solely on your breath. When your mind begins to wander, direct your thoughts back to your breathing. Continue this process until your decided amount of time has passed. The focus in this situation is simply noting the natural rhythm of your breath.
- Body Scan Meditation: Sitting in a comfortable position, close your eyes and begin to mentally scan your body. Notice where you are making contact with surfaces around you. Notice if any areas feel hot or cold. Notice where in your body you are experiencing aches and pains. Continue with this process until your decided amount of time has passed. The focus of this meditation is to become more aware of your body and to move outside of your mind by focusing on the physical.
Helpful Tips for Meditation:
*Tip #1: If you are setting a timer for your meditation, try to choose a relaxing ringtone to maximize the effects of meditation
*Tip #2: If you decide to try meditation and become comfortable with it, feel free to try it out with the person you are caring for!
-Isabella Durda
Sources
https://www.hunimed.eu/news/12-science-based-benefits-of-meditation/