I'm Joni.
I've worked with those who have received a cancer diagnosis and their caregivers for about the last 10 years.
One of the most challenging times in the journey is when a new scan has to occur.
Sometimes there's some anxiety around the scan itself.
And sometimes it's just about waiting for the results.
Either way,
I hope this video helps you during this time period.
I'll lead you in a practice,
But also offer you a mindset.
That hopefully will help to guide you.
In the days or sometimes weeks.
That scanxiety is produced.
So let's get started.
First,
I invite you to get as comfortable as you can.
And that might mean sitting upright.
That might mean laying back in a recliner chair or even laying in your bed.
Any of those positions work.
I want you to be comfortable.
Take a deep breath in through your nose.
And allow for an audible sigh.
We're going to take two more breaths like that.
Deep breath in through your nose.
And an audible sigh,
Exhale through your mouth.
One more time like that on your own.
Breathing in deeply through your nose.
And when you sigh out your exhale this time,
Allow yourself to sink,
Soften,
Melt away.
Even more.
Bring all of your attention.
To just feel your body in the position it's in right now.
You might mentally trace an outline around the shape and position of your body as it is right now.
As you continue to mentally trace this outline around your body.
You might choose to continue long,
Slow,
Deep breaths.
Or if that doesn't feel right for you today.
It's okay to just let your body breathe all on its own.
Tracing the outline around your body.
And then letting your body.
Melt a little bit more into this position.
Whether you're breathing naturally or taking some long,
Slow,
Deep breaths.
I want to invite you to add a visualization.
To your breathing.
With each breath in,
Whether it's a natural breath or a deep breath.
I want you to imagine that you are receiving strength from underneath you.
Perhaps you might imagine that you're receiving strength.
From deep in the earth.
And that every time you breathe in,
That energy.
Gets drawn up into your body.
That's with your in-breath.
With your out breath.
I want you to imagine That.
You expand beyond the mind.
The borders of your body.
So you breathe in,
You draw energy up and into the body from the earth.
And as you breathe out,
You expand beyond the borders of your body with light.
Continue this process of breathing.
Continue this process of visualization,
Drawing in as you breathe in,
Drawing in that energy from the earth.
And as you breathe out,
Allowing it to expand beyond the borders of yourself.
You might start to visualize the whole process.
As an exchange of light energy,
Drawing light in from the earth into your body so that it's full.
And then as you exhale,
The light expands beyond the borders of your body.
Let's take a few more breaths like that.
In time and with practice.
You might start to imagine that you are creating a safe little.
Bubble of golden light around yourself.
So every exhale,
That light is expanding beyond the borders of your body and surrounding you.
We'll breathe this way for just a little longer.
Visualizing that light,
Drawing that energy in from underneath you.
Exhaling it out so that you're surrounded.
By a beautiful light.
After your next exhale.
You're welcome to let this brief practice go.
You could always choose to continue it longer if you'd like.
But I'd like to share a tip.
On a mindset.
When you're approaching a time that you're going to require another scan.
And there's going to be a time period of waiting.
This is a good practice for anyone,
But it is a vital practice for someone with a cancer diagnosis.
To not wander too far down the path.
What I mean by that is,
We so often project our expectations or fears on to our future selves.
We wonder about what will happen in the future,
Or we worry about what will happen in the future.
Particularly with a diagnosis.
It is so important to catch yourself.
When you're in that place where you've wandered too far down the path.
Catch yourself and just make note.
Here I am,
I've wandered way down the path wondering what next week is gonna hold,
Next year is gonna hold.
Soon as you catch yourself.
Way far down on the path.
Choose to notice it.
And then let it go and bring your attention back.
To the here and now.
And ask yourself,
What do I have to do?
In the next hour.
Try to focus your attention on something that you can do in the next hour.
Maybe you'll do that breathing practice that I just led you in.
Maybe you'll choose to journal some positive memories that you have of your life.
Maybe you'll choose to read your favorite book or connect with a friend.
Maybe you'll choose to focus on an even shorter period of time,
Bringing your attention back even so that you're just asking yourself,
What do I have to do or what can I do in the next five minutes?
Maybe I could watch a video that would make me feel happy.
Maybe I could step outside.
And just feel the air on my skin.
So I invite you to keep practicing.
I invite you to keep coming back to Insight Timer to check out new tracks that might be helpful for you.
Try not to go too far down the path,
And if you catch yourself down there,
Bring your attention back.
What do you have to do today?
What do you have to do in the next hour?
What do you have to do in the next five minutes?
And you can live like that five minutes by five minutes.
Moment by moment.
Ultimately,
We all should be practicing that.
Because it's moment to moment that we can choose our attitude.
What we bring for ourselves in each moment that arises.
And then that falls away.
It's certainly not easy.
And sometimes you need to pay attention and honor those big emotions that arise.
And that might be what you do for the next five minutes or 10 minutes.
Is allow yourself space for those emotions.
Before you then pick yourself up and perhaps choose something else.
That you can do.
I hope this video has been helpful for you.
And I hope to see you again here on Insight Timer.
