Welcome.
The mind is active after receiving news of a new diagnosis.
It can be an overwhelming and confusing time,
But you will find ease.
It may feel impossible to imagine,
But you will.
Right now,
Your only job is to support your body by allowing it to do its job—to do what it's designed to do automatically—heal.
How you do that is by guiding the mind towards the relaxation response,
And it's normal and natural to feel scared and anxious,
Even angry.
Allow those feelings to move through you and out of you.
This prevents roadblocks to your healing process.
Let's find some grounding and comfort for you now.
Make yourself comfortable.
You can sit or lay down.
Rest yourself so that you're relaxed and warm.
Gently close your eyes,
And rest your awareness at the base of your nostrils.
And just feel the breath moving in and out,
Focusing here.
Letting the cool air move in,
And the warm,
Humidified breath moving out.
You're in a special place here,
And you're not alone.
This space right now,
As you listen,
Is your own,
To allow all that is swirling around in your mind to have room to process,
And filter,
And feel.
But this is also a shared space,
With all who have been here listening to this same recording before you,
And for all those who will be here to listen after you,
Who are scared,
Exhausted,
Confused,
And feeling alone with similar thoughts and fears.
Take a moment to connect to this community of people who are on their own journey alongside of you.
Hold some space for them in your mind.
Send them healing,
Or light,
Or even a message.
Feel the space they have held for you.
Allow yourself to receive what has been sent out for you.
There is energy there.
Allow it to come.
Don't judge whether you feel it,
Or sense it,
Or not.
Just simply allow it to be there,
Or not.
Whether you feel light,
Or warmth,
Or maybe you see an image,
Or maybe you're receiving a message,
Deeply exhale with an audible sigh.
Take an inhale,
And exhale.
If that sigh came out a little bumpy or jaggedy,
That's okay.
See if you can smooth out the edges of that exhale,
As we try it again.
Inhale.
Soften your jaw,
Open the mouth.
Feel the body let go of tension around the breath and the musculature of the body.
Exhale,
Soften,
Release.
Try one more time.
Inhale,
And exhale.
It's okay,
You don't have to hold on so tightly.
It can feel scary to allow yourself to let go.
But there is great healing in allowing your mind to trust the body.
Your body may be hurting or fighting,
But it's always on your side.
Let your incredible body do its work.
Now take a couple of breaths just in and out through the nose.
If the mind is running wild,
Let it.
Try not to do anything with these thoughts.
Simply notice them and let them go.
If you feel your body tensing,
Soften,
Let go.
Let's breathe together.
Let's begin with another audible exhale.
Now inhale in the nose,
And out of the nose.
In the nose,
Out of the nose.
In the nose,
Out of the nose.
In the nose,
And out the nose.
In,
In.
Continue with six more breaths in and out through the nose.
On your next inhale,
Count to three as you inhale.
And as you exhale,
Count to six.
Inhale for three.
Exhale for six.
Inhale for three.
Exhale for six.
Continue six more breaths this way.
In for three,
And out for six.
Nice job.
How are you feeling now?
Allow your body to just breathe at this rhythm on its own.
Feeling very relaxed around the abdomen,
The jaw,
The shoulders.
Try a few more breaths here,
Guiding your exhalation to be about twice as long as that inhalation,
Even longer if you can.
You can also just practice breathing naturally,
And notice that this is your equilibrium.
This is the space you want to get back to,
To keep yourself in the best possible space for healing.
And it's okay if you're not constantly breathing this way.
It's just an understanding of how to get back to it.
There's not a lot of things that we can control right now or ever,
So remember that your breath is your guide in what direction you want to go.
Slow the exhale.
Soften the jaw.
Soften the shoulders.
Soften around the abdomen.
There can be a lot of gripping there that you don't even realize.
Let go.
If you're not laying down,
You can take an opportunity to lay down now or stay just as you are.
Bring your left hand over your heart and place your right hand on top of the left.
Leave a little bit of space between the palm and the chest.
Breathe into this space.
Imagine just holding this space for yourself to be,
To feel whatever you feel right now without judgment.
If you're not sure,
Be curious.
Oftentimes we have no idea how we really are feeling.
Maybe we know how we think we should feel,
But this is your time to allow yourself to really notice how you truly feel.
Breathe here.
Don't rush this.
This is the most important part of our practice,
This listening,
Deep inner listening.
Hold this space for you and send yourself compassion.
I invite you to stay here as long as you need.
To close out the practice,
You'll just gently press the palms down,
Sealing in this feeling of love and compassion for yourself during this difficult time.
And you can return to this meditation anytime you need it,
Sending you much,
Much love and healing.
Be well.
