This yoga nidra-inspired guided body relaxation exercise will help support you when you are going in for radiation. (13 minutes)
Welcome to the guided body relaxation for radiation. Join me on a guided relaxation to help soothe the side effects of radiation treatment. Regular practice of this meditation may help provide support for those experiencing anxiety and uncertainty before radiation. This brief, mindful breathing exercise will help your body and mind to calm and support present moment awareness. You're welcome to practice with your eyes gently closed or with the soft gaze.
You may practice sitting or lying down, uncrossing your legs and arms. Make any adjustments to find a sense of ease and comfort against the surface you are resting against.
Begin to welcome the present moment and allow your senses to open. Notice the natural rhythms and sensations of breath moving through the body. Welcome the speed and depth of breath just as it is.
Let the visual realm soften, whether eyes are open or closed. Taking in visual stimuli with a softness of focus, a receptivity. Feel the air against your skin.
Notice the contactor's skin is making with texture or surfaces. Notice the sounds of the environment landing in your ears. Notice the places where the earth is supporting your body. Feel how the body grounds into the surface and the way the surface responds to supporting the body. Feel the body being held by the earth underneath
Let the suns of taste and smell open to perception as is. Let the visual gaze soften whether eyes are open or closed.
Experiment with a simple affirmation. I am safe. Feeling and recognizing the truth of the statement at this moment. Being safe or at ease where you are. We will move through a brief rotation of points of the body.
Allow the skin of your forehead to expand. Soften the space between the brows. Allow your eyes to soften deep in their sockets. Allow your jaw to The soften. Soften the inside of the mouth. Let your tongue rest back. Witness your breath, ebb and flow at its own pace.
Since the back of the head, the nape of your neck. Notice your upper back, middle back, lower back, backs of the arms, hips, backs of the legs, Feet. Sense your whole back body supported by the surface you are resting against. Sense the front of the body. Top of the head. Face. Neck. Shoulders. Arms. Chest, belly, hips, legs, feet. Notice your whole front body. Sense your whole body together as a feel of awareness.
Welcome opposites and feelings that are present, such as heaviness, lightness, warmth, coolness, Tension, ease, happiness, sadness, irritation, peace, discomfort, comfort, hot, cold, hard, soft, Welcome whichever feelings an emotions are present in your body. Invite the sensation and its opposite. If you feel worry, invite serenity. If you feel tension, invite ease and well-being.
Welcome sensations of peace and ease and allow them to emanate from your belly. Chest, heart, spreading throughout your body and to the space all around you. Allow yourself to rest in this easeful state.
You
I'm
You
I'm going to go to the next one.
I
Slowly begin to deepen your breath and wiggle your fingers and toes. Gently extend the arms long and stretch long. Slowly adjust your seat and find a comfortable seat or lying position.
Please your hands at the heart, center, and sense inwardly. Take a moment to dedicate this practice to yourself. Allow the benefits to move throughout your mind, body, and spirit. Gently lift your gaze, or open your eyes, and re-enter into your space.
you