Caregiving can be an overwhelming task. If you feel like your mind is cluttered, meditation is one of the quickest and easiest ways to relax and reduce stress. And it’s free! All you need is five minutes of your time and a quiet environment, like your bedroom or backyard – but any secret peaceful spot will do. For a formal caregiver (nurse) like myself, the staff washroom has been my go-to lately. If you’re unsure about how to meditate, don’t worry. These simple steps will guide you through your meditation experience.
Step 1: Find a place to get comfortable
You want this place to be as quiet as possible. It doesn’t matter whether you’re at home, outside, or at work. When I go for a walk, I try and find a local park with clean, green grass to sit on for about five minutes.
Step 2: Get into position
If you choose to sit down, make sure your back is straight and your feet are flat on the floor – crossing your legs might get uncomfortable after a couple of minutes. Rest your hands on your lap or stomach. If you choose to lie down, make sure your back is straight and your palms are flat on the ground or on your stomach.
Step 3: Relax
Relax your body as much as possible before we move on to step four. You can keep your eyes open or closed – it’s up to you. If you choose to keep your eyes open, I would suggest focusing on one object without thinking.
Step 4: Breathe
Take at least 15 deep breaths. The more the better. But don’t get too caught up in the numbers. In through your nose and out through your mouth. That’s it. Try your best to tune out any distraction at this point – noise, thoughts, etc. Focus on the sensation of your breath and the way your stomach rises and falls with every breath that you take.
Step 5: Open your eyes slowly
Slowly but attentively look around you. Become aware of your surroundings. Take it all in. Namaste.
Congratulations! You’ve successfully finished meditating. I hope this session gave you a sense of calm and peace.