Mindfulness for Carepartners

Mindfulness is a practice that is focused on being fully aware and present in the current moment. Traditionally a Buddhist practice, mindfulness has been implemented in a variety of disciplines due to its positive effects on mental health.

Mindfulness meditation encourages you to notice your thoughts as they drift through the mind. The intention is to pay attention to your thoughts without judging them. To simply be aware of each mental note as it arises. When you practice mindfulness, you become aware of how your thoughts, feelings, and behaviours tend to move in particular patterns. As humans, we are quick to label an experience as good or bad, etc. With practice, we hope to develop more awareness and a deeper balance within.

What are the benefits of mindfulness for carepartners?

Caregiving can be a very demanding responsibility, one that can be unexpected or misunderstood. Transitioning into a caring role may bring emotions like anger, worry, and sadness. The Parkinson’s journey is made up of change and losses that often must be grieved. As a carepartner, it is important to ensure you are taking the time to process these changes so that you can maintain a positive, intimate relationship with your loved one.

Mindfulness can help carepartners acknowledge their emotions and maintain mental well-being so that they can provide the best possible care to their loved ones. Start small – even just 5 minutes of mindfulness practice a day can lead to more happiness, enthusiasm, and peace of mind (Dissanayaka et. al., 2016).

How can I implement mindfulness into my daily life?

You can practice mindfulness informally during daily tasks such as eating, drinking, folding laundry, or washing the dishes. Consider trying one of the following exercises to include mindfulness into your daily life:

• The 5 Senses Exercise – Notice 5 things you see, 4 things you hear, 3 things you smell, 2 things you touch, and 1 thing you taste (in any order). This practice is very grounding and orients you in your current space.
• Mindful Walks – Start by noticing how your body feels as you take each step. You can then use other senses to notice your surroundings, such as sounds, smells, and sights. Immersing yourself as you walk using all your senses is a fantastic and simple mindfulness practice that can be done individually or with another person.
• Mindful Eating – Notice the way a food looks, smells, feels, tastes, and even sounds as you eat it. This can be a simple yet effective way to slow down, be present, and enjoy the current moment.

Alternatively, you may consider trying a more formal practice of mindfulness, which involves focused meditation time with attention to your body and breath. Follow these tips to begin practicing mindfulness meditation (Therapist Aid, 2017):

• Time & Place – Make sure that you practice mindfulness meditation at a time and a place that is free from distraction and interruption. You will also want to be alert enough to stay awake as this is an active practice. Regular daily practice is most beneficial -- even 5-10 minutes per day is a great start.
• Position – Assume a comfortable position and focus on relaxing all muscles in your body. If seated, place both soles of your feet on the ground. Let your arms fall naturally to your sides; your palms can rest on your thighs if seated, or by your side if laying down. If your pose becomes uncomfortable, feel free to readjust yourself as needed.
• Breathing Awareness – Breathing is an ever-present tool that you can use to help you focus on the moment. Start by noticing the sensation of your breath flowing in through your nose or mouth, filling air into your belly, and feeling your breath release as you exhale slowly. You can also notice the sound your breathing makes as you inhale and exhale.
• Wandering Mind – Your mind will likely wander during your mindfulness practice, but this is normal. Try not to engage in a constant battle between your thoughts and trying to stay focused. Rather, simply notice your thoughts without judgement, and gently bring your focus back to your breath.

Sources

Dissanayaka, N.N.W. et al. (2016). Mindfulness for motor and nonmotor dysfunctions in Parkinson’s Disease. Parkinson’s Disease Journal. Retrieved from http://dx.doi.org/10.1155/2016/7109052

Therapist Aid. (2017). How to Practice Mindfulness Meditation (Worksheet). Retrieved from https://www.therapistaid.com/therapy-worksheet/how-to-practice-mindfulness-meditation 

This content was published in the Summer 2021 edition of our quarterly magazine, Viewpoints. The content was accurate as of this publication date.