This guided meditation emphasizes **self-care** for caregivers, encouraging them to *pause* and focus on their own needs. 

It includes techniques like **deep breathing**, a **body scan**, and **visualization** to promote relaxation and self-compassion. 

Participants are invited to acknowledge their limits and establish **boundaries** while honoring their own well-being.

Welcome to this moment that belongs entirely to you.

As someone who dedicates so much energy to caring for others, these next few minutes are a gift you're giving to yourself.

Find a comfortable position where you can be fully supported.

Allow your body to settle and your mind to recognize that during this time, you have no responsibilities except to yourself.

And release it completely through your mouth with a sigh.

With each breath, give yourself permission to temporarily set aside the weight of responsibility you carry.

You spend so much time attending to others' needs. Right now, you are allowed to attend to your own.

Bring your awareness to your shoulders, which carry so much. Notice if they're holding tension.

With your next exhale, allow your shoulders to soften and release.

Move your attention to your hands, which do so much caring work. Notice any sensations present.

Imagine you could pour warmth and appreciation into your hands, honoring all they do.

Bring awareness to your heart, which holds so much compassion for others.

Place one hand over your heart if that feels comfortable. Breathe into this space, acknowledging your capacity for care.

Now notice your jaw, which may hold unspoken words or unexpressed needs.

Gently release any tension in your jaw, perhaps allowing your lips to part slightly.

Finally, bring attention to your forehead, which carries so many thoughts and concerns.

Imagine smoothing away any furrows or lines of worry.

Now visualize that with each inhale, you're drawing in fresh, replenishing energy.

See this energy as a soft, healing light filling your body.

With each exhale, release fatigue, stress, and anything that no longer serves you.

Continue this breathing pattern, nourishing yourself with each inhale, releasing with each exhale.

Silently offer yourself these words: "Just as I care for others, I deserve care too."

"I give myself permission to rest and renew."

Imagine yourself surrounded by a gentle boundary—not a wall, but a translucent membrane.

This boundary allows your compassion to flow outward, but also protects your energy and wellbeing.

Visualize this boundary glowing with soft light, defining the sacred space that is yours alone.

Know that maintaining this boundary is not selfish—it's necessary for sustainable care.

As we prepare to end this practice, make a small commitment to yourself—perhaps a moment of rest, a boundary you'll honor, or a simple pleasure you'll enjoy today.

When you're ready, gently wiggle your fingers and toes, and slowly open your eyes if they've been closed.

Carry this feeling of self-compassion with you as you return to your caregiving role, remembering that caring for yourself is part of caring for others.

Self-Care for Caregivers