The following exercises are designed to help caregivers take care of themselves.  These simple, short relaxation techniques can enable caregivers to take a few minutes for themselves. Remember, we cannot give quality energy to others if we haven't taken a little time for ourselves. The first three exercises will help a person become more aware of responses to the environment and to others.

1. DAILY REVIEW: This first, very simple technique allows a person's mind to slow down and to become more objective about daily life.

   Sit in a relaxed position and create the image of a movie screen.

   Project the thoughts and activities of the day from awakening to the present upon the movie screen.

   Should there be a negative or unsatisfying event which comes into view, hold the picture still and see how this event could be changed to become more positive. This allows learning from a past situation.

   Keep the picture on the screen until you can appreciate what you learned instead of holding it against yourself or still worrying about it.
 

2. BUILDING AWARENESS: This next exercise is very easy to do almost anywhere in just a few minutes. It helps you separate and appreciate the differences between your inner and outer worlds and your reactions to them.The mental break is refreshing.

   Focus attention on what is going on around you. Say to yourself, "I am aware of ______________." (For example, "I am aware of cars passing by, wind blowing, birds chirping, and a saw buzzing.")

   Shift attention to your body and your physical sensations.  Say to yourself, "I am aware of ________." (For example, "I am aware of my stomach gurgling, tension in my shoulders, and my legs aching.")

   Move awareness back and forth between what is going on around you and what is going on inside of you. (For example, "I smell cookies baking. I feel my thighs pressed against the chair. My shoulders are tense. I hear traffic sounds.")
 

3. BODY AWARENESS: This exercise promotes body awareness and helps identify areas of tension.
   On a firm surface, lie on your back with your legs a few inches apart and your arms a few inches from your side.

   Check yourself for comfort. You may need to shift your body around. You may want to place a pillow under your knees and your neck.

   Become aware of your breathing.

   Feel the air moving into your body and back out.

   Focus on your body as a whole.

   What parts of your body come to your attention first?

   What parts of your body are you less aware?

   Is there a difference between the right and left side of your body?

   Do you feel any physical discomfort?

   Describe this discomfort in detail.

   Be aware of what happens to this discomfort.

    Let your body do what it wants to do.

   Continue this for five to ten minutes, letting your body direct you.

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