Body Scan For Cancer Survivors

Body Scan Meditation is a foundational mindfulness practice used to cultivate awareness of physical sensations, reduce stress, and promote relaxation. As you trek through cancer land and use this Body Scan Meditation, you might find feelings of reduced stress and anxiety, improved self-regulation and body awareness, improved sleep quality, and improved quality of life.

Transcript

Welcome.

This is a moment just for you.

A space to rest,

Reconnect,

And return to your body with kindness.

Finding a comfortable position,

Lying down or seated with support.

Letting yourself be held by the surface beneath you.

When you're ready,

Allow your eyes to close or soften your gaze.

Begin by simply noticing your breath.

You don't need to change it.

Just observe the air flowing in and flowing out.

Let your breath anchor you,

And with each exhale,

Inviting your body to soften.

Gently bring your awareness to your feet,

The soles,

The toes,

The tops of the feet.

Noticing sensation or the absence of it.

Just being with what is.

Shift your attention to your lower legs,

Calves,

And shins.

You might feel heaviness,

Tingling,

Or stillness.

Whatever is here,

Allow it.

Moving to the knees and the thighs.

These parts may hold strength or fatigue.

Meeting them with gentle awareness.

Moving your attention to the hips and pelvis.

This area may carry emotion or memory.

Offer kindness.

Now the belly and chest.

Feel the breath rising and falling.

And if these areas feel different or tender,

Allow that to be true.

Bring awareness to your shoulders,

Letting them drop away from your ears,

Softening tension with the exhale.

Now moving down through the arms,

The upper arms,

The elbows,

The forearms,

The hands,

The fingers.

Resting your awareness here.

Acknowledging that these parts work hard.

Offering love and kindness.

Bring your awareness to your neck,

Face,

Head.

Soften the jaw,

The eyes,

The forehead.

Letting the whole face soften and relax.

Now holding your whole body in awareness from head to toe.

This is your body just as it is today.

Silently repeating to yourself,

May I meet my body with compassion.

May I honor my strength and my healing.

May I meet my body with compassion.

I honor my strength and my healing.

And begin to deepen your breath.

Gently moving your fingers or toes.

And when you're ready,

Slowly opening your eyes.

Thank you for giving yourself this time.

And may you carry this ease and presence with you,

Knowing that you can return here at any time.