Mindfulness and Meditation for Nurses: 5-Minute Techniques for a Busy Shift

Between taking care of patients and working long hours, it can be challenging as a nurse to find moments of respite. Taking the time to pause even during the busiest of days, however, can actually make you a more effective and compassionate nurse. One effective way of giving yourself a few minutes of calm is to use easy meditation and mindfulness exercises. 

In this article, we’ll explore the benefits of mindfulness and meditation for nurses, share various exercises that you can complete in just a few minutes even while on the clock, and provide the answers to some frequently asked questions about practicing mindfulness as a nurse. 

Mindfulness and Meditation for Nurses: Why It Works

While you’re in the midst of juggling the many responsibilities that come with being a nurse, taking a break to meditate seems like a luxury you don’t have. Self-care, however, is not an indulgence. Studies have shown that mindfulness is an important tool that can offer nurses benefits for both their physical and mental health. 

Here are the key benefits that just a few minutes of meditation or mindfulness can offer nurses: 

• Reduce stress: Mindfulness practices can lower your cortisol, also known as the stress hormone. 
• Better mental health: In part because of the chronic stress that being a nurse can cause, some nurses may be more prone to mental health conditions like anxiety, burnout, or depression. Meditation and mindfulness prevent or mitigate these mental health issues .
• Optimize physical health: A reduction in chronic stress can offer a wealth of benefits for your physical health too. These can include improved quality of sleep and a lowered tendency to overeat or undereat.
• Increase compassion: It’s natural for nurses to empathize with their patients and the struggles they’re going through. Feeling too much empathy everyday though can lead to emotional exhaustion or burnout. When nurses take the time to meditate and focus purely on the present moment, they can increase their ability to feel compassion for both themselves and others.

7 Mindfulness and Meditation Exercises for Nurses

Now that we understand why meditation and mindfulness for nurses matters, let’s explore some practical exercises that you can complete even when you only have a few minutes to spare during your shift: 

1. Breathwork

If you are new to mindfulness, a good place to start is with breathing exercises. Explore the following breathwork exercises and see which ones feel right for you:

• Breathe in for four counts, hold your breath for seven counts, then exhale for eight counts
• Take an extended inhale through your nose and then exhale as slowly as possible through your mouth 
• Place a hand on your abdomen as you breathe slowly in and out, focusing on the expansions and contractions of your stomach 

For all of these exercises, repeat them for 1 to 2 minutes, or longer if you have time.

2. Affirmations

Think of an affirmation that resonates with you. Repeat it in your mind or under your breath multiple times for at least 1 minute. If you’re having trouble thinking of an affirmation, try one of these: 

• “I show myself the same compassion that I show my patients.”
• “Even when it doesn’t feel like it, I am making a difference.”
• “Everything that I do today is the best that I can do.”

Once you have a grasp on this exercise, try pairing it with one of the breathwork strategies. 

3. Acupressure Points

Applying gentle and consistent pressure to certain points on your body can help relieve physical tension. Although there are acupressure points all across your body, applying pressure to different points on your hand can be a good technique for beginners because our own hands are in easy reach. Be sure to speak with your doctor first if you have a cardiovascular disease, arthritis, or another health condition that can affect your joints or veins. 

4. Easy Stretches

Perform simple stretches that don’t require any exercise equipment or much space. Stretches are another great strategy for relieving physical tension and preventing or mitigating physical issues like insomnia, fatigue, or headaches. Here are some stretches that are relatively easy to perform without lying down in your hospital or clinic corridor: 

• Standing quad stretches 
• Arm circles 
• Neck rolls 
• Shoulder stretches 
• Calf stretches 
• Side bends
• Neck stretches 
• Chest stretches 

5. Mindfulness Meditation

If you’re new to meditation or in the midst of a busy nursing shift, you might find it challenging to silence your brain for a few minutes to meditate. Nurses who feel like this describes them may want to try mindfulness meditation. 

Rather than trying to clear out all distractions and thoughts, mindfulness meditation encourages you to actively notice your emotions, thoughts, and physical sensations while staying grounded in the present moment. In other words, instead of rushing around doing tasks in the world around you, mindfulness meditation lets you pay deliberate attention to what’s happening within your body, mind, and heart.

6. Stillness Meditation

Stillness meditation is the more traditional type of meditation. When you practice stillness meditation, you do your best to quiet your thoughts, feelings, and physical sensations. 

It’s perfectly okay if you find your mind wandering or get distracted during stillness meditation. Instead of getting upset with yourself if this happens, try to “note and float” your thoughts or emotions. This means that you let the sensations or thoughts pass through your mind without judgement or dwelling on them. Gently return your awareness to your own stillness and quiet.

7. Progressive Muscle Relaxation

Like mindfulness meditation, progressive muscle relaxation involves focusing your attention deliberately on your own body. But rather than being still, progressive muscle relaxation involves consciously tensing and then releasing all tension from one muscle at a time. Some people like to start with their feet and slowly move up their body, but you can do this in whatever order makes sense for you. 

FAQs About Mindfulness and Meditation for Nurses

Here are the answers to some frequently asked questions about mindfulness and meditation for nurses:

How Else Can Nurses De-Stress Throughout Long Shifts?

Self-care while on the clock as a nurse can take many forms. It’s important to find the strategies that help you relieve stress so you can have physical and mental stamina for your 12-hour shifts. In addition to practicing mindfulness or meditation, you could try:

• Talking to others: Sometimes having a few moments of social contact can help us feel replenished, especially if it’s with doctors, fellow nurses, or other healthcare practitioners who can relate to the stresses you experience while on the clock. See if you can make time for a coffee or lunch break with a colleague. Even just a quick hallway chat can help you feel less alone.
• Using Code Lavender: Many healthcare facilities have Code Lavender programs, which refer to staff members who can respond to healthcare providers experiencing stress related to their jobs. Code Lavender programs might be offered through a facility’s chapel, employee assistance program, or a wing that offers services like art and music therapy. Responsibilities of Code Lavender providers can range from helping a healthcare worker through an emotionally distressing situation to simply giving them aromatherapy sticks or other straightforward tools that can promote wellness.
• Exercising: While you’ll likely find it difficult to perform a full exercise routine during your hectic nursing shifts, even just a few minutes of physical exertion can help you reduce stress, relieve muscle tension, and boost your energy levels. See if you can fit in no-equipment exercises that don’t require much space in-between caring for patients, such as squats, calf raises, or push ups using your desk or chair for support.
• Enjoying a meal: We know it can be challenging to find time for a full sit-down lunch break, but try to take one when possible. Sitting down to enjoy your food can help you feel more rested and compassionate toward patients you see during the latter half of your shift.

How Can Nurses Find Time for Self-Care During Busy Shifts?

The best thing that nurses looking to prioritize self-care while on the clock can remember is that even just a brief respite is better than none at all. Look for times during your shift, even if it’s just a minute or two, when you have a moment to yourself. Maybe it’s between seeing patients, or maybe you get a five-minute break for the restroom. 

It’s also vital to be patient with yourself when you’re just starting to integrate self-care practices into your nursing shifts. You may not always feel like you relaxed well enough during your meditation or mindfulness practice, but just the act of taking the time to pause and focus on yourself is an achievement you can be proud of yourself for doing.

How Should Nurses Practice Self-Care When Not on Duty?

During days when you’re not on the clock, see if you can devote more time to meditation and mindfulness. You might find it helpful to download a meditation app so you can do guided exercises. Other self-care activities you can do when you have more time include preparing your meals for the week, doing longer exercise routines, and socializing with friends or family.

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As a nurse, you juggle a lot both on and off the clock. Make one of your many responsibilities easier by choosing a continuing education provider that simplifies your life. Here at CE Ready, our CEUs are affordable, on demand, and meet state licensure requirements. Explore our state-specific course catalog today so we can start helping you have one less thing to worry about.