De-Stress And Re-Charge From Health Care Burnout

This meditation was designed to help you de-stress and recharge from healthcare burnout.

Whether you work in healthcare or care for a loved one,

Releasing stress from your body and mind is an important part of maintaining the ability to provide quality care.

Before we begin,

Find yourself a comfortable position away from distractions and noise.

This can be on your mat,

In a comfortable chair,

Lying in bed or on the couch,

Or even parked in your car.

Wherever you won't be disturbed and you can focus on you.

Relax your arms and allow your hands to rest naturally.

Once you've settled in,

Go ahead and close your eyes or even just lower your gaze and feel the weight of your body connecting with the space you have chosen.

Feel how your body supports you.

Let's begin by taking a slow,

Deep breath,

Inhaling through your nose and then exhaling through your mouth.

If exhaling through your mouth is not comfortable,

Go ahead and exhale through your nose.

As you inhale,

Feel your belly rise and your ribs expand as your diaphragm lowers and fills your lungs with the breath.

As you exhale,

Allow your belly and ribs to fall back into place.

Continue inhaling and exhaling and feeling the movement of your body as it accommodates your breathing.

Allow your breath to follow its natural rhythm,

To follow its natural movement.

Just notice how you breathe.

Notice the spaces in between.

Simply notice.

As you find yourself with thoughts of the day,

Simply acknowledge them.

It is normal for your mind to think about things while you are breathing.

Once you acknowledge these thoughts,

Encourage them to roll along,

To gently float away like clouds in the summer sky and return your focus back to your breath.

There is no limit to how many times you can redirect your thoughts.

Just continue breathing and refocusing.

Focusing on your breath is how you are giving your mind a chance to relax,

A chance to rest from the busyness of work,

A chance to relax from the pressure of acting on its thoughts.

Simply notice them.

Your mind deserves to rest.

You deserve to rest.

Notice again how your breath has a natural rhythm,

A natural movement.

It will become easier and easier to return your focus to your breath with each time this is done.

Thoughts will continue to float in and out of your mind and you will return to your breath each time and eventually it will feel effortless.

As you continue breathing,

I'd like for you to set your intention on allowing your body,

Your mind and your soul to simply rest.

As you sit or lie in this comfortable spot,

In this comfortable position,

There is no cause to feel overwhelmed.

No one needs you right now.

You have no responsibilities.

Nothing needs to be done,

No tasks,

No orders.

This is just you sitting with you.

This is you simply breathing and relaxing,

Resting,

Resting your mind,

Resting your body,

Resting your soul.

You are taking time right now to honor you,

To honor how hard your body works for you,

To honor how hard your mind works for you.

You are honoring yourself right now and by doing so alleviating the need for work.

Feeling fatigued is normal,

Whether it's your body feeling tired from the physical demands of working a long shift or your mind is overwhelmed from the pressure to complete tasks or your soul is pained with emotions resulting from your connection with your patients in the setting of illness or injury or death or birth.

It is normal to feel a full spectrum of emotions from work,

Fear,

Anxiety,

Pressure,

Grief,

Loneliness,

Regret.

Notice if you carry these feelings with you.

Acknowledge them.

The responsibility of caring for human lives is heavy.

It is normal for you to hold tension from your daily experiences in your body.

As you continue being aware of your breathing,

You will begin to allow your body to release these burdens.

You will allow your mind to release these burdens.

They were not meant to be carried indefinitely.

You deserve to have these burdens released.

I'd like for you to turn your attention to your neck and shoulders.

Notice if your muscles are relaxed or tense.

If you notice any areas of tension or discomfort,

Direct your breath into these areas.

Allow your breath to release the burden of stress.

Next,

Bring your attention to your back.

Notice if your muscles are relaxed or tense.

If you notice any areas of discomfort,

Breathe into these areas.

Feel the tension begin to melt away with each breath.

Now turn your attention to your abdomen.

Exhale slowly and deeply,

Filling your belly with your breath.

Exhale and notice how your belly relaxes and you sink deeper and deeper into your spot.

Turn your attention to your legs.

Notice if they are tensed or relaxed.

Direct your breath into any areas of tension or discomfort,

Allowing the breath to carry away the burdens which your legs have been holding onto.

Allow the stress to float away with each breath.

And now turn the focus of your breath to your feet.

Your feet support the entirety of your body.

Breathe into each muscle,

Each bone,

Each tendon.

Fill your feet with your breath.

Fill your feet with gratitude.

Allow the stress or discomfort to ride your breath back through your body,

Out of your lungs,

And back into the world.

Continue breathing,

Each breath melting away areas of stress,

Each breath repaying your body for the work it has performed,

Each breath repaying your mind for the tasks it has completed,

Each breath repaying your soul for the emotions it has felt and shared.

Your body is grateful for you.

Grateful for you carving out this time for self-care.

Notice how your breathing becomes slower and slower as you become more aware of the natural rhythm of your breath,

More aware of how it feels to not be carrying those burdens any longer.

Notice how easily your breath replaces the thoughts and feelings which weigh you down.

Notice how relaxed your body has become simply by choosing to notice your breath.

Notice how your body responds to this kindness which you are giving to yourself right now.

This is you taking care of yourself.

This is you nurturing yourself.

This is you caring about you.

Notice how it feels to be taking care of yourself.

You have permission to take care of yourself at any time.

There is no limit to the amount of time you can spend taking care of yourself.

Taking care of yourself is healthy.

It is necessary.

It is normal.

Taking care of yourself allows for an intimate connection with your mind,

Your body and your soul.

Having a healthy,

Intimate relationship with yourself will enhance your relationships with others.

Having the capacity to nurture yourself will enhance your ability to nurture others.

Treating yourself with kindness and compassion will allow you to treat others with kindness and compassion at a deeper,

More authentic level,

All by taking the time to focus on your breath,

Your wonderful breath,

Your healing breath,

You.

Let's prepare to return to your day by bringing gentle movement to your hands and fingers,

Making a gentle fist then releasing it,

A gentle fist then release.

Feel your fingers and now bring gentle movement to your feet and your toes,

Moving them in circles then up and down.

And when you are ready,

You can open your eyes,

Knowing that you are now prepared to experience the rest of your day.

Remember that you have the power to return to your breath at any time during the day.

As you prepare to take care of others,

Thank yourself for taking the time to take care of you.

Namaste.