Combining mindful breathing with savoring, this meditation creates a space where you can manage your anxiety and uncertainty before you go in for a scan. (15 minutes)
Welcome to mindful breathing for skin anxiety. Patients and family members often feel waves of anxiety, worry, and uncertainty. Before skin such as skin This is normal emotions in reaction to the anticipation of the results. This brief mindful breathing exercise will allow your body and mind to relax, shifting our focus from a place of uncertainty, to our ability to control our breath and our own experience.
When you're ready, take a deep breath through your nostril.
and breathe out through your mouth. Now, you can really begin to notice the sensation of the legs and back, making contact with the cushion of the chair.
or the bad you're lying now. And when we have this word contact, but what is it really? A sensation of warmth or heaviness more tingling, or some other sensations. Just noticing. Whatever it is, an in -moment,
When you are ready, becoming aware of the state of the body in this moment, as the body tired, or full of energy, past the body tens It doesn't really matter. Just noticing the state of the body in this moment.
In the moment, noticing the state of the mind. It is full of thoughts, or mostly empty of thoughts. Thoughts moving quickly. more slowly. Again, it really doesn't matter. Just noticing the state of the mind in this moment. And when you're ready,
You can begin to pay attention to the breath. And there's no need to breathe in an special way. Just noticing the natural sensation of the breath.
Becoming a wearer of the sensation of the air moving into the nostrils. Noticing the temperature of that air. It's warm or coolness. You might even notice that you You have tiny muscles in the nostrils. The flaxo flare as you breathe in. Just noticing the sensation to breath in this moment. That's right. In the moment,
So you may begin to notice that mind begins to wonder. To thoughts, feelings, images or memories. If the mind wonders,
That's okay. Because that is what minds do. They wonder. Just noticing where the mind has wondered off to. Acknowledging that thought or feeling And then letting it go.
And gently, affirmally, returning the focus of the tension back to the breath.
And with each passing breath, becoming more focused, becoming more aware. And soon, you may begin to notice that the mind wanders Again. And if the mind wonders, that's okay. Just noticing where the mind has wandered off to. Acknowledging and accepting that thought or feeling. You might even say to yourself, in the space of your own mind, it's okay to have the thought or feeling right now. And then you can let it go.
and gently or firmly. Return the focus of the tension back to the breath. Again and again. Each time that you notice that the mind has wondered,
And you become aware of where the mind has wandered off to. And you acknowledge and accept that thought or feeling. And you return the focus of your tension back to the breath.
You're strengthening your mindfulness. Each time you return your attention back to the breath, you're learning to step back to step back, to step back from your thoughts
Thoughts and feelings are into the clear open space of mindfulness. And soon, you may begin to notice the sensations, thoughts, feelings, images and memories. Come and go. Oh, on their own. Like clouds passing in a clear blue sky. Like clouds drifting. This thoughts come out of nowhere. change shape and then fade into the distance. Oh on their own. And there's no need to hold onto this thoughts. I'll push them away. You can just let them go. And the part of the mind is like those thoughts, had things like clouds.
But there is a deeper part of the mind that is more like the space in which the clouds pass. The observing awareness that is open, vast, spalas and free, just watching, just observing. Peacefully. And you can focus your attention on that part of the mind, where you can continue to focus your attention on your breathing. That's right.
And now you can take a few long moments to focus on the best parts of this experience. Appreciating and savoring whatever positive thoughts and feelings have come up in you in this practice. focusing on this experience now or you can continue to focus on your breath knowing that you can return to the state of mindfulness whenever you need to
Simply by bringing your attention back to the breath, then very slowly and gently. When you're ready, you may feel a little more comfortable, a little more are centered and a little more hopeful about the future.
When you open your eyes and return your attention to the room,
you