{"id":104,"date":"2018-08-10T14:36:40","date_gmt":"2018-08-10T13:36:40","guid":{"rendered":"http:\/\/blog.discountsforcarers.com\/?p=104"},"modified":"2018-08-15T16:54:08","modified_gmt":"2018-08-15T15:54:08","slug":"top-5-free-meditations-for-the-top-5-problems-for-carers","status":"publish","type":"post","link":"https:\/\/discountsforcarers.com\/blog\/top-5-free-meditations-for-the-top-5-problems-for-carers\/","title":{"rendered":"Top 5 Free Meditations for the Top 5 Problems for Carers"},"content":{"rendered":"<p><strong>A change is as good as a rest but when that\u2019s not possible there\u2019s the inner rest of meditation. Here&#8217;s our top 5 free meditations for the top 5 problems for carers.<\/strong><\/p>\n<p>Meditation offers a simple and free way to replenish your energy so that you can give the best to your day.<\/p>\n<p>It involves no special equipment or clothing. With an abundance of free online meditations to choose from it\u2019s never been easier.<\/p>\n<p>So many so in fact that we\u2019ve come up with the ultimate meditation list for Carers. We&#8217;re here to help with:<\/p>\n<ul>\n<li>anxiety<\/li>\n<li>controlling anger<\/li>\n<li>sleep<\/li>\n<li>living in the moment<\/li>\n<li>emotional healing<\/li>\n<li>self-care and happiness<\/li>\n<\/ul>\n<h2>Anxiety<\/h2>\n<p>[bctt tweet=&#8221;We suffer from anxiety when we perceive a threat and become unable to manage our emotional response.&#8221; username=&#8221;discountsforcarers&#8221;]<\/p>\n<p>It has been often observed that meditation can relieve anxiety. A recent study has now backed up this long-held effect of experience.<\/p>\n<p>Scientists have identified the areas of the brain and the mechanisms involved during meditation that reduce anxiety.<\/p>\n<p>Meditation, therefore, can be enjoyed as a secular activity or a spiritual practice.<\/p>\n<p>It reduces anxiety in a number of ways:<\/p>\n<ul>\n<li>interrupting the pattern of anxiety within the brain<\/li>\n<li>increasing serotonin (the neurotransmitter crucial to happiness)<\/li>\n<li>reducing the stress hormone cortisol<\/li>\n<li>mindfulness meditation has been found to change the structure and function of the brain<\/li>\n<\/ul>\n<p><strong><u><a href=\"https:\/\/insighttimer.com\/\">Insight Timer<\/a><\/u><\/strong> and You Tube is full of guided meditations on the theme of overcoming anxiety.<\/p>\n<p>Try yoga master <strong><u><a href=\"https:\/\/yogawithadriene.com\/\">Adriene\u2019s<\/a><\/u><\/strong> Meditation for Anxiety lesson below:<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/4pLUleLdwY4?rel=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Depression<\/h2>\n<p>Effective and established treatments for depression include anti-depressants and Cognitive Behaviour Therapy (CBT).<\/p>\n<p>However, recent research breakthroughs into the effects of meditation on depression have echoed the positive feedback of seasoned meditators.<\/p>\n<p>[bctt tweet=&#8221;Research from Johns Hopkins University has found that depression and anxiety may be reduced through the simple practice of sitting in meditation.&#8221; username=&#8221;discountsforcarers&#8221;]<\/p>\n<p>Other research by Goyal has indicated that a daily mindfulness-based meditation is effective in reducing the symptoms of both anxiety and depression.<\/p>\n<p>It stands to reason that a combination of self and healthcare treatments \u2013 that suit you \u2013 will be effective in supporting your wellbeing and your quality of life.<\/p>\n<p>Try this simple mindfulness meditation\u00a0from <a href=\"https:\/\/www.enthusiasticbuddhist.com\/\"><strong><u>The Enthusiastic Buddhist<\/u><\/strong>\u00a0<\/a>Mindah-Lee Kumar.<\/p>\n<p>It will help you relax and bring clarity to your busy mind.<\/p>\n<p>The two breathing exercises shown here are commonly taught to beginners who wish to learn meditation as a tool for increasing mindfulness.<\/p>\n<p>The practice of mindfulness has become popular in businesses and schools regardless of belief.<\/p>\n<p>This technique of focusing on the breath can be practised by everyone for a positive experience of the mind and body.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/LSIlM4ZePWM?rel=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Controlling anger<\/h2>\n<p>Meditation can also be good for regulating and overcoming anger.<\/p>\n<p>The most common sources of anger reported by carers include:<\/p>\n<ul>\n<li>taking on the role of carer<\/li>\n<li>being overtired and stressed<\/li>\n<li>conflicting priorities and frustration<\/li>\n<li>loneliness<\/li>\n<li>having no one to talk to about how you feel<\/li>\n<\/ul>\n<p>The stress generated from the practical and emotional pressure when prioritising someone else often leads to overwhelm.<\/p>\n<p>When we can\u2019t immediately change our circumstances the best way to find a way forward is to change how we feel.<\/p>\n<p>Easier said than done right?<\/p>\n<p>[bctt tweet=&#8221;Meditation will contribute to emotional self-care and the best part is that you won\u2019t have to think at all.&#8221; username=&#8221;discountsforcarers&#8221;]<\/p>\n<p>You just need to close your eyes, relax and breathe.<\/p>\n<p>Studies have shown that 20 minutes of meditation (even in someone that\u2019s never meditated before) produces a calmer physical response to the original source of anger.<\/p>\n<p>One common piece of advice for releasing anger is to walk it off.<\/p>\n<p>Why not combine meditation and walking with this mindfulness practice?<\/p>\n<p>A walking meditation is also an excellent option for those experiencing discomfort when sitting in meditation.<\/p>\n<p>It is reported to increase our concentration levels in those feeling agitated.<\/p>\n<p>Walk it off with this exercise from <a href=\"https:\/\/www.enthusiasticbuddhist.com\/\"><strong><u>The Enthusiastic Buddhist<\/u><\/strong>\u00a0<\/a>Mindah-Lee Kumar.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/gR2vX4Wr-5I?rel=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Sleep<\/h2>\n<p>[bctt tweet=&#8221;One of the things we hear most often is that Carer\u2019s can&#8217;t sleep. Once asleep they don&#8217;t get enough of it.&#8221; username=&#8221;discountsforcarers&#8221;]<\/p>\n<p>We\u2019ve found two meditative solutions to transform your rest.<\/p>\n<p>There is nothing worse than being tired but not being able to sleep.<\/p>\n<p>Meditation can be a very effective practice on waking to set you up for the day.<\/p>\n<p>However, a good guided meditation can get you off to sleep before you know it. Sometimes you&#8217;ll fall asleep without hearing the end of the session.<\/p>\n<p>Put your focus off stress and on the different inner narrative of guided meditation.<\/p>\n<p>There are so many free meditations out there for a good night\u2019s sleep.<\/p>\n<p>Start off your recommended 8 hours per night with this <strong><u><a href=\"https:\/\/insighttimer.com\/crystaltreeroad\/guided-meditations\/breathing-into-sleep?_branch_match_id=556411852062073165\">free breathing into sleep meditation by Bethany Auriel-Hagan on the Insight Timer app.<\/a>\u00a0<\/u><\/strong><\/p>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"img-responsive alignnone wp-image-131\" src=\"http:\/\/blog.discountsforcarers.com\/wp-content\/uploads\/2018\/08\/carerasleep2-300x200.jpg\" alt=\"\" width=\"722\" height=\"482\" srcset=\"https:\/\/discountsforcarers.com\/blog\/wp-content\/uploads\/2018\/08\/carerasleep2-300x200.jpg 300w, https:\/\/discountsforcarers.com\/blog\/wp-content\/uploads\/2018\/08\/carerasleep2.jpg 600w\" sizes=\"auto, (max-width: 722px) 100vw, 722px\" \/><\/h2>\n<h2>Sleep Quality<\/h2>\n<p>8 hours of low quality sleep isn\u2019t as effective as 6 hours high quality sleep.<\/p>\n<p>If you\u2019re stuck in a cycle of late nights this is good news.<\/p>\n<p>However, you must ensure the conditions are right for good sleep quality.<\/p>\n<p>It\u2019s all about preparation and changing your habits in the hours before bedtime.<\/p>\n<p>[bctt tweet=&#8221;Limit your use of electronics a couple of hours before you\u2019re likely to go to sleep. The back light is known to limit REM sleep as it disrupts the production of Melatonin.&#8221; username=&#8221;discountsforcarers&#8221;]<\/p>\n<p>So even if you are getting the recommended 8 hours of sleep you could wake up feeling dazed and tired throughout the day.<\/p>\n<p>Creating the right conditions for sleep is the key to improving sleep quality.<\/p>\n<p>That means having a clean, comfortable space that\u2019s at the right temperature.<\/p>\n<p>If you have the time, try a bath before bed, some Chamomile tea and time away from the screen.<\/p>\n<p>A great way to start the day after an optimum (or even not so great) sleep is some gentle morning yoga in bed.<\/p>\n<p>Here&#8217;s one of many <strong><u><a href=\"https:\/\/www.youtube.com\/channel\/UCa5OCJkZgtbIkaB1sA86XVA\">great yoga routines from Tara Stiles.<\/a><\/u><\/strong><\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/JRikNPEaDy0?rel=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Enjoy!<\/p>\n<p>&nbsp;<\/p>\n<p>What supports your self-care? What are your biggest challenges as a carer? Get in touch. We&#8217;d love to hear from you.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"http:\/\/https:\/\/www.discountsforcarers.com\/register-1?utm_source=blog&amp;utm_medium=social&amp;utm_campaign=sign+up&amp;utm_content=meditation+carers\"><img loading=\"lazy\" decoding=\"async\" class=\"img-responsive alignnone wp-image-55 \" src=\"http:\/\/blog.discountsforcarers.com\/wp-content\/uploads\/2018\/08\/dfc_sign-up-banner_600px-300x45.jpg\" alt=\"Registration Banner\" width=\"853\" height=\"128\" srcset=\"https:\/\/discountsforcarers.com\/blog\/wp-content\/uploads\/2018\/08\/dfc_sign-up-banner_600px-300x45.jpg 300w, https:\/\/discountsforcarers.com\/blog\/wp-content\/uploads\/2018\/08\/dfc_sign-up-banner_600px.jpg 600w\" sizes=\"auto, (max-width: 853px) 100vw, 853px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A change is as good as a rest but when that\u2019s not possible there\u2019s the inner rest of meditation. Here&#8217;s [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":138,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"apple_news_api_created_at":"","apple_news_api_id":"","apple_news_api_modified_at":"","apple_news_api_revision":"","apple_news_api_share_url":"","apple_news_cover_media_provider":"image","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_cover_video_id":0,"apple_news_cover_video_url":"","apple_news_cover_embedwebvideo_url":"","apple_news_is_hidden":"","apple_news_is_paid":"","apple_news_is_preview":"","apple_news_is_sponsored":"","apple_news_maturity_rating":"","apple_news_metadata":"\"\"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_slug":"","apple_news_sections":[],"apple_news_suppress_video_url":false,"apple_news_use_image_component":false,"footnotes":""},"categories":[16],"tags":[28,55,57,35,21,20,23,24,59,54,58,56,22],"class_list":["post-104","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-well-being","tag-anger","tag-anxiety","tag-breathing-exercises","tag-depression","tag-fitness","tag-health","tag-meditation","tag-mindfulness","tag-morning-yoga","tag-sleep","tag-sleep-quality","tag-walking-meditation","tag-yoga"],"apple_news_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.8.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top 5 Free Meditations for the Top 5 Problems for Carers<\/title>\n<meta name=\"description\" content=\"Meditation needs no special equipment and it&#039;s never been easier. 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