Try this centering mindfulness-based meditation to prepare for or accompany you through a chemotherapy infusion. Throughout this mediation there will be pauses and moments of silence to help you practice. (14 minutes)
Welcome to the skydid mindfulness meditation practice that is meant to accompany or prepare you for when you're receiving chemotherapy or infusion treatments. Start by noticing you in environment. Checking if there is any way to make your space a little less distracting and more comfortable. Checking in with your posture. Allowing your body to move, shift and wiggle into a relaxed and supported state. Experiment by lowering your gaze, or gently closing your eyes. And notice if the supports an inward focus and a permission to relax.
As your attention is shifting inward, noticing the transition from paying attention to the outside, the activities in the commotion and interactions towards shifting attention to your own internal world.
Gently checking in with your body, noticing areas with more or less sensations.
I'm paying attention to parts of your body that in this moment feel okay, feel neutral or comfortable. Now also checking in with your mindscape. Noticing any alertness, restlessness, or fatigue, the pace of any thoughts and images, or fogginess, dullness that may be present at this moment.
Also tuning into any emotional residues that might be there. Emotions tied to any activities of the day. Checking in with yourself with a warm patient and caring quality. As you would maybe check in on a child or pet or a good friend that needs some extra care and attention today. Now directing your attention again to your body.
See if you can imagine your body, releasing more of its weight into the chair or recliner or bed that you're resting on. Imagine your body taking up more space, the weight of your body leaving a deep imprint on the surface you're resting on.
As your body is settling deeper into the stillness of your position, in your mind is growing more quiet as you might be noticing the gentle recurring motions of the breath. First noticing which areas of your body are moved by the motions of the breath.
You might notice your belly gently rising and falling. Your chest expanding and contracting. You might Also notice your back pressing deeper into the chair as you inhale. While your collarbones gently sink in with each exhale, there may be subtle streams of air entering exiting your nostrils, swaying the little hairs in your nostrils with each breath. You might also notice the quality, temperature, or velocity of the air Here, entering and exiting your nose. Taking a moment to just observe the recurrent movements of the breath. There is nothing to change, nothing to edit, we're just observing.
If paying attention to your breath is uncomfortable for you today, you may also direct your attention to an area of your body that feels neutral or comfortable.
Reduce the state of relative relaxation by just paying attention to your breath or the sensations of the body, even when there is commotion around you. Even if there are areas of the body that may not feel comfortable this very moment. And even if your mind is preoccupied and allowing your body and mind to be even 10 % more relaxed, you can support your body's resilience. Taking a few moments to just be with a breath.
Gently bringing your mind back to acknowledge each new breathing cycle. Noticing the brief pauses between inhale and exhale and between each new breathing cycle.
The body resting and breathing, observing your body breathing, and noticing how little effort, if any, sustains the rhythm of your breath.
Your body is breathing itself without you having to effort or even pay attention. You may reflect on all your body is doing in the background without your effort to sustain and to support your health and recovery.
An illness can sometimes train trust in the body so it can be helpful and important to remember all your body is doing for you and in support of your health. Starting with a breath and with your own innate ability to calm the body in mind. As your body is receptive to the breath, imagining your body receptive to the benefits of treatment and the idea of healing and well -being, observing the effect of each breath on your body.
Maybe noticing each inhale and invigorating and energizing your body. And each exhale, calming and relaxing the body without your effort.
Observing your body in this way, maybe there is a sense of gratitude for all your body has supported you with in the past and all your body is doing to support you now. Allowing any sins of gratitude as small or as big as it may be in this moment.
Maybe you can expand the sins of gratitude to the support you may have received from loved ones or the care that is extended by your medical team.
widening that circle of gratitude to all aspects of your life that are supportive during this challenge. Allowing yourself to recline into the support of your own body and the care that you're surrounded by. Spending a few minutes here silently focusing on what feels most supportive and soothing about this practice.
soaking up any strength and support that it may provide you with for as long as you like.
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