CAREGIVER WELLNESS LIBRARY
Breathe. Rest. Renew.
This space was made for you. Free resources, meditations, breathwork, journaling, and gentle tools, to help you care for yourself while you care for others.
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Three Places to Begin
You don't need to do everything at once. Pick the one that feels right for you today.
BROWSE BY NEED
Find What You Need Today
Whether you have two minutes or twenty, there's something here for you.
Calm My Mind
For the moments when your nervous system needs a reset. Breathwork, meditation, and audio practices — most under ten minutes, no experience required. Use them in waiting rooms, before bed, or whenever the day asks too much.
VIDEO / GUIDED
UCLA Mindful 5-Minute Meditation
A brief, evidence-based guided meditation from the UCLA Mindful Awareness Research Center. Free, no login required, and consistently praised by beginners.
⏱ 5 min· Beginner-friendly
AUDIO / GUIDED
Loving-Kindness (Metta) Meditation
This practice is especially resonant for caregivers — it begins with extending compassion to yourself before others. Tara Brach offers a beautiful free version on her website and YouTube.
⏱ 15–20 min • All levels
VIDEO / TUTORIAL
Box Breathing (4-4-4-4)
Four counts in, hold four, out four, hold four. Used by nurses, first responders, and military for high-stress moments. Easy to learn in under two minutes.
⏱ 2–5 min • Instant calming
VIDEO / TUTORIAL
4-7-8 Calm Breathing Exercise
Inhale for 4, hold for 7, exhale for 8. Known as a 'natural tranquilizer' for the nervous system — particularly effective before sleep or during anxiety spikes.
⏱ 10 min • Great for sleep
VIDEO / TUTORIAL
The Physiological Sigh
Two sharp inhales through the nose, followed by one long exhale. Developed at Stanford — clinically shown to be the fastest way to reduce stress in real time.
⏱ 1–2 min • Fastest stress relief
AUDIO / GUIDED
Body Scan Meditation for Caregivers
Caregivers often hold enormous tension in their bodies without realizing it. This gentle practice helps you release physical stress from head to toe. Available free on Insight Timer.
⏱ 15–20 min • Tension release
AUDIO / GUIDED
Sleep Meditation — Wind-Down Practice
Caregiver sleep is often the first thing to suffer. This guided wind-down practice helps you release the day and settle into rest — even if your sleep is interrupted.
⏱ 30 min • For nighttime
VIDEO / TUTORIAL
Alternate Nostril Breathing
A traditional yogic technique (Nadi Shodhana) shown to balance the nervous system and reduce anxiety. Accessible, calming, and takes only a few minutes to feel the effect.
⏱ 5 min • Balancing
Move My Body
Gentle movement that meets you where you are. No workout clothes, no fitness level required. Chair yoga, mindful walks, restorative practices, and stretches you can do between tasks. Movement that gives more than it takes.
VIDEO / WALK
10-Minute Mindful Walk
Movement doesn't have to be a workout. A short mindful walk — outside, with intention — is one of the most powerful resets available to caregivers. Guided audio makes it easier.
⏱ 10 min • Outdoor option
GUIDE
Progressive Muscle Relaxation (PMR)
A clinically validated technique that systematically tenses and releases each muscle group to reduce physical stress. Great for those who carry tension in their body.
⏱ 10–15 min • Evidence-based
AUDIO / GUIDED
Yoga Nidra — Yogic Sleep
Known as "yogic sleep" — a guided practice done lying down that provides deep rest equivalent to hours of sleep. Research supports its use for burnout and exhaustion.
⏱ 20–45 min • Burnout recovery
VIDEO / CLASS
Restorative Yoga for Exhaustion
Slow, supported poses that ask very little of your body while offering profound rest. Yoga with Adriene offers several free restorative sequences on YouTube.
⏱ 20–30 min • Deep rest
VIDEO / CLASS
Chair Yoga for Caregivers
Gentle, accessible yoga you can do seated — no mat, no special clothing, no fitness level required. Perfect for caregivers who haven't moved much in a while.
⏱ 10–20 min • All abilities
VIDEO / CLASS
5-Minute Desk Stretch Routine
Five minutes of gentle stretches you can do at your desk, kitchen counter, or beside the bed. Designed for caregivers who can't always get to the floor or up off it. Releases neck, shoulder, and back tension fast
⏱ 5 min • At-home friendly
Care for My Heart
For the emotional weight caregiving puts on you. Resources for burnout, boundaries, grief, and the questions you may not be ready to say out loud, plus vetted organizations for the times you need someone who actually understands.
Plan Ahead
Practical tools to protect yourself for the long haul. Daily routines, sleep guidance, nutrition basics, and the conversation no caregiver wants to have but every caregiver should: what happens if something happens to you.
CHECKLIST
The 10-Minute Daily Reset Routine
A practical guide to micro self-care — a sequence you can complete in ten minutes to protect your nervous system, even on the busiest days.
⏱ 10 min/day• Daily practice
TOOLS WE TRUST
Apps We Recommend
Vetted, caregiver-friendly tools — most are free or low-cost.
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You Don't Have to Do This Alone
Lumera Heart Project virtual gatherings are a no-cost, welcoming space to connect with other caregivers who truly understand. No agenda. No expertise required. Just community.
Supporting unpaid and family caregivers through community, wellness, and rest.
Lumera Heart Project is a non-profit organization that maintains tax-exempt status under IRS section 501(c)(3)
Tax ID: 39-4851883 | info@lumeraheartproject.org