There are moments that can be overwhelming and tough to get through. Use any of the exercises or resources to help you through those moments.
Compassion Meditation #
The first exercise is called Compassion meditation. This is a visualization exercise that helps you create compassion for yourself and others (Crystal & Carrie 2024). This is a kind meditative exercise that can help you and your loved one.
Impacts:
- increases self-motivation
- Regulates emotions
- enhances one’s awareness an sensations
Steps
- Start by placing yourself in a comfortable position and close your eyes
- For several seconds, focus on your breathing by inhaling and exhaling slowly until you find a comfortable rhythm.
- Now, visualize the person you want to extend compassion to. This can be towards your loved one that you’re supporting during this difficult time. You can also choose yourself as the focus. Whatever feels right to you in the moment.
- Focus on the feelings you would like to send to your loved one. Perhaps feelings of peace, calm, healing, joy, or happiness. Let those feelings form into a golden light from your heart to theirs.
- Now, you could verbalize these feelings as a mantra. You could say; “May you find happiness and freedom from pain” or “May I find happiness and peace”. Change it or use different words as you see fit in the moment.
- Remember to continue your breathing as you repeat the mantra. As you exhale, imagine the golden light going to your loved one or yourself!
- Continue the exercise for another 1-3 minutes or as long as you’d like.
Important note: It is understandable that this exercise shared with you is beneficial for practicing in a calm environment, whether at home or somewhere serene. However, if you are present for your loved one in a serious setting (court room, police station)it can be a challenging and emotional experience. It’s completely normal to encounter difficult moments that may be hard to process. These guided exercises are designed to promote relaxation, strength, and support, allowing you to be there for your loved one during those tough times.
Progressive Muscle Relaxation #
This exercise helps with any tension that you may feel within your body. When you notice that your mind and body feel tense, try this exercise. This exercise focuses on relaxing each muscle group one at a time which eases stiffness and tension (healthline, 2024).
Reduces:
- Stress
- Anxiety
- Depression
Steps
- (Optional)Before you begin, you could put on peaceful music or try this exercise outside if the weather outside is nice.
- Lay on your back on a firm surface. Preferably, a yoga mat or carpeted floor, will be better than a bed or couch. However, if the bed or couch is what you prefer, that is fine.
- Close your eyes and focus on relaxing your breathing for a few seconds.
- Work through each major muscle group of your body. It doesn’t matter where you start, but choose what feels most comfortable. Begin tensing a muscle group that is not currently troubling you. This will let you recognize the difference between when your muscles are relaxed or tense.
- Divide the focus to these specific areas:
- Chest
- Back
- Arms
- Core
- Legs (includes feet)
- Shoulders
- When you begin to tense the muscle group of your choice, inhale slowly and hold that tension for 5 seconds. DO NOT tense your muscles to the point where you feel pain.
- At the same time as you exhale, relax all your muscles. Imagine feeling all the stress and tightness in your body melting away with each breath you take.
- Take a 10-second break between different muscle groups, but keep taking slow, deep breaths while you rest.
- After the 10-second rest move on to the next muscle group to continue the process.
These two exercises are adapted from Healthline.
Centrering Yourself in a Public Space #
It is understandable that many of the exercises shared with you are beneficial for practicing in a calm environment, whether at home or somewhere serene. However, if you are present for your loved one in court or at an appointment it can be a challenging and emotional experience. It’s completely normal to encounter difficult moments that may be hard to process. That’s why it’s so important to cultivate a comforting atmosphere, despite being in a difficult environment, like a courtroom. The guided exercises below are designed to promote relaxation and support, allowing you to be there for your loved one during this tough time.
Sensory Walking: This mindfulness walk is all about tuning into your five senses to keep you grounded in a peaceful moment.
- Use your sense of seeing. As you walk keep your eyes straight and watch how your view changes as objects and shapes in your environment come in and out of your line of vision.
- Use your sense of feeling. Focus on the sensations you feel under four feet as you move.
- Use your sense of hearing. Focus on the sounds around you. This includes the sound the feet make as you walk and the world around you.
- Use your sense of tasting and smelling by noticing the smells and tastes in the air as it changes during your mindful journey.
Resources #
Box Breathing – 1 minute in length: A helpful breathing exercise that will manage or function with stress.
Guided Meditation - Blissful Deep Relaxation(18:36): A peaceful guided meditation that will help with bringing you to a relaxed state
5-Minute Meditation You Can Do Anywhere: A quick meditation that can help with resetting your mind and day in a positive way!
The 5-4-3-2-1 Method: A Grounding Exercise to Manage Anxiety(4:28): A guided exercise to help with anxiety that you could do anywhere.
GOOD MORNING MUSIC 💖 528 HZ Boost Positive Energy | Peaceful Morning Meditation Music For Waking Up: Peaceful meditative music you can put on in the morning to boost positive energy.
Self Compassion Practices: Check out this resource created by Dr. Kristen Neff which provides you with guided practices, exercises, and tips that will help with self-compassion and to be kind to oneself.
Journaling #
Another way to take care of yourselves is through journaling. Here are a few examples and prompts of what you can write about.
Daily gratitude reflection: reflect on three things you are grateful for that occurred in your day.
Free-writing: NO matter what it is, set about 15-20 timer and write down your thoughts without censorship or editing or worrying about spelling or grammar.. It will allow you to explore your emotions and true thoughts, and the chance to understand yourself and discover wisdom you always had.
Journaling Prompts
- Describe a real or imaginary safe place in detail. How does being there make me feel?
- Write a compassionate letter to myself regarding my struggles and progress.
- What is the worst thing that I can think of that I am worried about, and how likely will it occur?
- What does a perfect day look like for me?
- Have I recently failed at something or made a mistake? What did I learn from it? What have I improved on?