Welcome.
This is your 10-minute deep relaxation meditation for cancer survivors.
This is your time to rest,
To breathe,
And to restore your energy.
Find a comfortable position lying down or sitting with support,
Letting your hands rest softly.
And if it feels safe,
Closing your eyes or letting your lids fall downcast.
Take a slow breath in and a gentle breath out,
Allowing yourself to arrive here just as you are.
Bring your attention to your breath.
Notice the rise and fall of your chest,
The gentle movement in your belly.
There is nothing to change.
Simply breathing in and breathing out.
Each exhale invites your body to soften just a bit more.
Imagine a wave of relaxation beginning at the top of your head,
Softening your head,
Your eyes,
Your jaw.
Letting your shoulders drop away from your ears.
Feeling warmth and ease moving down your arms through your hands and fingertips.
Allowing your chest to soften,
Your breath flowing freely.
Relaxing through your belly,
Your hips,
And your legs,
All the way to your toes.
Your whole body is bathed in calm.
Picture yourself in a place that feels safe and nurturing.
Maybe it's a quiet garden or a peaceful beach or maybe a soft sunlit room.
Visualizing yourself in this place completely at ease.
The ground supports you,
The air surrounds you,
And you are held in comfort and safety.
Silently repeating to yourself,
I allow my body to rest.
I allow my body to rest.
Taking a deep inhale here,
And when you exhale,
Letting these words settle into your heart,
I allow my body to rest.
And now I must leave this place of rest,
Gently wiggling your fingers and your toes,
Noticing the surface beneath you,
Connecting with the rhythm of your breath,
And when you're ready,
Gently opening your eyes,
Carrying this sense of deep relaxation with you the rest of your day.
