Whether it’s you who is terminally ill or you are the carer of someone who is terminally ill, it’s vital that you take some time for yourself, to step back and create some breathing space. It doesn’t have to be long, just a few minutes each day can help you to find strength along your journey. Below you can find some meditations, breathing exercises and song to act as stepping stones of support.
Meditations
Here on Tara Brach’s website you have a choice of over 20 meditations from 15 to 30 minutes . ‘Her teachings blend Western psychology and Eastern spiritual practices, mindful attention to our inner life, and a full, compassionate engagement with our world.’
Dr. Kristin Neff has nearly 20 self-compassion guided practices which range from 5 to 20 minutes.
Insight Timer has thousands of meditations and music. You can filter via length and whether you would prefer a male or female guide.
Breathing Exercises
1. Gentle Belly Breathing
Sit or lie down comfortably. Place one hand on your belly. Simply breathe in slowly and gently through your nose, feeling your belly rise slightly. Breathe out slowly through your nose or mouth, feeling your belly fall. There’s no need to count—just focus on the gentle rise and fall of your belly. Continue for a few minutes.
Benefits: This exercise is very calming and can be done without effort, helping to reduce anxiety and bring a sense of peace.
2. Sighing Breath
Take a slow, deep breath in through your nose. Then, gently and audibly sigh as you exhale through your mouth, letting the air out naturally without forcing it. Repeat this a few times at your own pace.
Benefits: The sighing breath helps release tension and promotes a feeling of relaxation with minimal effort.
3. Mini Breath Breaks
Throughout the day, take a moment to pause and simply take one slow, deep breath in through your nose and a gentle breath out through your mouth. This can be done anytime, anywhere, without needing to focus on anything other than taking one breath.
Benefits: This practice provides brief moments of relaxation and can be done as often as needed, offering quick relief.
4. Paired Breathing
If you are with the person who is unwell, you can both sit quietly together. Breathe in slowly at the same time and then breathe out slowly together. This can be a very calming and connecting experience, providing comfort through shared breath.
Benefits: This exercise promotes a sense of connection and calm without requiring any effort or concentration.
Reflections
Imagine…
Imagine laying in a hammock, warm from the heat of the day but cool in the shade of your veranda. Your toes are sandy from the short walk you have just taken along the beach. The sound of the waves gently lapping against the shore are relaxing you. Your mind releases any thoughts allowing you to rest in this peaceful space.
Book Your Free 15-Minute Call
Whether you’re planning ahead or need immediate support, reach out today for a friendly chat. Discover how my doula services can provide comfort and guidance during this challenging time.