“You Don’t Have to Sit Like a Monk” Meditation | For Dementia Carers

"You Don't Have to Sit Like a Monk" is a simple, no-pressure meditation for unpaid carers who feel like meditation is too complicated or just not for them.

There's no special posture, no complicated techniques — just breathing and a moment to pause. This short practice uses a gentle breathing rhythm to help settle the mind and bring you back to the present moment.

For carers supporting someone living with dementia who have never tried meditation, or have tried and given up, this is the place to start.

Perfect for beginners, busy minds, or anyone who just needs a quick reset.

Press play, take a breath, and keep it simple.

Suitable for anyone supporting someone living with dementia, whether at home or in a professional care role.

Attribution for Sound Effects: This episode includes the following sound effects to enhance the meditation space:

Three Bells with Night Sounds by firstsounder — https://freesound.org/s/727984/ — License: Creative Commons 0

Meditation Hall at Night.wav by chris5s — https://freesound.org/s/478005/ — License: Creative Commons 0

131348__kaonaya__bell-at-daitokuji-temple-kyoto_modified.mp3 by shinephoenixstormcrow — https://freesound.org/s/337048/ — License: Creative Commons 0

If you'd like to support the Carers' Meditation Podcast, you can now make a small donation through our GoodHub page. Your support helps us keep this space free and accessible for those who need it most—especially unpaid carers of people living with dementia.

Every contribution helps us grow this project and continue offering calm, connection, and care to those who give so much of themselves.

Visit https://www.goodhub.com/go/giftofcalm

Transcript

SPEAKER_02 0:09

It is meditation. You don't have to do it like a moment. It's impossible to all practice anyone who feels like meditation is too complicated. There's no special part you needed. You can sit down or lie down. Whatever feels comfortable for you. This is just about breathing and giving your mind a moment to slow down. Take a moment to settle in. And when you're ready, gently bring your attention to your breath. If your mind wanders during the meditation, that's completely natural. Just gently guide your attention back whenever you notice. Now when you're ready, take a deep breath in and gently sigh it out. Because let's be real. You don't have to sit cross-legged in a cave or chant weird sounds. You just need to breathe and chill. So take a deep breath in and let it go. Because not yet, but in just a moment, you'll feel like you've reset your brain. Hold for four seconds. Exhale through the mouth for six seconds. Inhale through the nose for four. Hold for four. Exhale through the mouth for six. Inhale four. Hold for four. Exhale for six. Inhale for four. Hold for four. Exhale for six. That's it. Nothing fancy. Just let your breath do the work. And silently repeat. I've got this. I am here. I am in control. I've got this. I am here.

SPEAKER_01 4:26

I am in control. I've got this. I am here. I am in control.

SPEAKER_02 5:32

Take one more slow, steady breath. Notice how you feel. Even a small shift is enough. Meditation doesn't need to be complicated. You've just given yourself a moment to pause, to reset, and to breathe. When you're ready, open your eyes. That was meditation, and you did it. Thank you for taking this time for yourself. I look forward to meditating with you again today.