Welcome to this meditation for those of us caring for loved ones with dementia.
Begin by finding a quiet place where you can sit comfortably.
Gently let the eyes close over or soften your gaze and settle in to this short time which is for you.
Take a nice slow deep breath in now through the nose,
Feeling the air filling your lungs and then slowly exhale through your mouth.
Let your shoulders drop,
Releasing now any tension or tightness you're aware of.
Taking another deep breath,
Nice and slowly,
Long slow full in-breath and a delicious long releasing out-breath.
Allowing yourself to fully arrive in this moment,
How the air feels as it enters your body,
Cool and calming.
Feel it as it leaves the body,
Warm and soothing.
With every out-breath now,
Letting go of any stress or burden you may be carrying just in this moment.
Allow your own breath to create space within you for calm and peace.
Bringing your awareness now to the body,
Maybe noticing the points where your body is making contact with the chair or whatever is supporting it.
Really lean in now and feel this support beneath you.
As you sit,
Imagine roots gently growing from your feet and your spine,
All the way down,
Extending deep into the earth.
These roots are grounding you,
These roots are strong,
Steady and nourishing.
They hold you in place,
Providing stability and strength,
Just like the care that you give.
With each breath,
Feel now the grounding sensation through your body.
You are rooted,
Solid and supported by the earth.
Inviting a short body scan now to release any remaining tension.
Beginning at the top of your head,
Noticing if there's any tension or tightness in your head right now.
If so,
Breathe right into it and then exhale,
Letting the tension melt away.
Moving your awareness now to your forehead,
Your temples and your jaw.
Soften these areas as you exhale,
Bringing some care to your whole face.
Releasing any tightness or holding and inviting every muscle in the face to soften now.
Continue down to your neck and your shoulders.
These parts of the body may carry the weight of your responsibilities.
As you breathe in,
Focus your attention on these muscles in neck and shoulders.
And with every exhale,
Allow this part of the body to soften,
To let go and to relax.
Now move down your arms,
Your chest and your abdomen.
With each breath now,
Let go of any stress or tightness or fatigue in these parts of the body.
Letting the care and attention that you give to your loved one,
Soften now within your own body.
And then on down to the legs,
The knees,
All the way down to your feet.
Really noticing now the connection between your feet and the ground,
Rooted and strong.
Let any lingering tension now,
Release with each exhale.
Now bring into your own heart space,
An image of the person you are caring for.
Take this time to acknowledge the love and the dedication you offer them.
And also make space to recognise the challenges that come with caregiving.
It's natural to feel overwhelmed at times.
And it's important to acknowledge these feelings without judgement.
On your next inhale,
Imagine you are filling your body with compassion.
Compassion for yourself.
Exhale and release any guilt or frustration.
Inhale,
Filling your heart with understanding.
Exhale,
Letting go of the need for everything to be perfect.
Repeat to yourself,
Silently or out loud.
I am doing the best I can.
I offer love and care.
And I deserve love and care too.
I am doing the best I can.
I offer love and care.
I offer love and care.
And I deserve love and care too.
Now visualise a soft glowing light at the centre of your chest.
This light represents your inner strength and your deep well of compassion.
Watch as this light grows with every inhale.
Expanding out now to fill your entire body.
Feel its warmth,
Its steadiness and its gentle power.
With each breath,
This light grows brighter,
Filling you with strength,
Patience and calm.
Know that this light is always within you,
Even on the most difficult of days.
This light is a source of support you can always return to.
Take a few more deep breaths now.
Feeling the calm and stillness growing within you.
Slowly bring your awareness back to the space you are in.
Noticing any sounds around you.
Wiggle your fingers and toes.
Gently awakening the body.
When you're ready then,
Opening the eyes or lifting the gaze.
Take a moment to acknowledge the peace you've created for yourself.
Know that this feeling,
This calm centre inside you,
Is always available to you,
No matter what the challenge you face.
Take this moment of peace and carry it with you now throughout your day.
