This is Larissa Hall Carlson with a loving kindness meditation for caregivers.
Metta meditation is one of the caregivers best tools for reducing stress,
Boosting resilience,
And enhancing inner calmness.
It's a classic practice of repeating positive phrases.
You may find it helpful before,
During,
Or after caregiving duties.
To begin,
Establish a comfortable,
Steady seat with a long spine.
Rest the hands on the lap,
And if you like,
Close your eyes.
Take a few refreshing breaths to settle in.
Now bring into the mind's eye the image of yourself.
Either the image of yourself in the present moment,
Or from any time in your life.
Let that image become clear in the mind's eye.
I'll say a line of Metta,
And you repeat that line,
Either silently or aloud,
Directing the kind words towards yourself.
Let's begin.
May I be safe and protected.
May I be courageous and calm.
May I be steady and serene.
And again,
May I be safe and protected.
May I be courageous and calm.
May I be steady and serene.
Take a few deep breaths,
Absorbing those wholesome wishes.
And let the image of self melt away.
Bring into the mind's eye now the image of someone you care for.
Hold the image of one person in your mind.
And now repeating.
May you be safe and protected.
May you be courageous and calm.
May you be steady and serene.
May you be safe and protected.
May you be courageous and calm.
May you be steady and serene.
And gently deepen the breath,
Sending those well-wishes outward.
And gently allow that image to fade away.
Finally,
Bring into the mind's eye the image of a group or community to which you belong.
Perhaps other caregivers.
Maybe a group of people you care for.
Coworkers,
Family members,
Or everyone in your neighborhood.
Allow these friendly phrases to radiate outward in all directions,
Sending kindness to this group.
May we be safe and protected.
May we be courageous and calm.
May we be steady and serene.
May we be safe and protected.
May we be courageous and calm.
May we be steady and serene.
And take a few deep breaths to integrate.
And allow the image of that group to melt away.
Let awareness expand.
Scan the body and mind.
Notice if anything has softened,
Opened,
Or relaxed.
Identify a couple things for which you are grateful.
And allow the eyes to flutter open.
Wishing you health,
Happiness,
And well-being.
