Hello,
And welcome to this grounding meditation for breast cancer patients and survivors.
Go ahead and find a comfortable position.
If you'd like,
You may be seated.
I recommend having your spine straight.
But for this meditation,
It may be best if it's comfortable for you physically and mentally to lie down on your back.
Can surround yourself with pillows if you'd like to cover yourself with a blanket.
Just make yourself cozy and comfortable.
There's no right or wrong way.
And I would invite you,
If it feels safe for you,
To gently close down your eyes.
We're gonna start this meditation with a 4-7-8 breath pattern.
This particular pattern of breath is shown to reduce anxiety.
It may also help you fall asleep faster if that is an issue for you.
So we're gonna go in through the nose for a count of 4.
We'll hold for a count of 7.
And then we're going to exhale through the mouth for a count of 8.
Let's begin.
Inhaling through the nose.
2.
3.
4.
Holding.
2.
3.
4.
5.
6.
7.
And go ahead and exhale through the mouth.
2.
3.
4.
5.
6.
7.
Let's do that again.
Inhaling through the nose.
2.
3.
4.
Holding for 7.
2.
3.
4.
5.
6.
7.
And exhaling for 2.
3.
4.
5.
6.
7.
8.
Great job.
Just feel your body sinking into the surface beneath you.
Kind of melting into the floor.
Remembering that there is nowhere that you need to be,
Nothing that you need to do except be right here.
And as you settle into the space,
I'd like you to imagine that there are roots that are growing out from under the points of contact and are moving down into the earth below you into the rich,
Fertile soil beneath you.
They are easily growing into this nutrient-dense soil and grounding you to the earth.
And after you feel these roots ground down into the earth,
I want you to imagine some golden light,
Perhaps like sunlight,
That is beaming down through the top of your head where your crown chakra is located,
Right at the top there.
And as this golden light beams down through your body,
We're going to do a quick little body scan.
And wherever you may find tension or discomfort or maybe a bit of charged emotion,
I just want you to observe that we're not trying to change anything.
We're just trying to kind of feel where we're at right now.
So as this light moves down beyond sort of your brow line,
Past your eyes,
Just soften your eyes,
And then moving down to the jaw area,
Make sure you're not clenching your jaw.
Now you should be breathing normally.
There's no specific pattern to the breath anymore.
Just go ahead and breathe in your natural rhythm as that light goes down through your throat and past your collarbone to your heart space,
The diaphragm,
The belly.
Feel it in your lower back,
Your hips,
Down at the base of the spine.
And now that light heads down through your thighs and your knees,
Just observing any feelings,
Any sensations,
Any emotions that come up as that light travels through your calves,
Down into the ankles,
And into the feet,
And slowly filling up each toe.
And let that light go down each arm to the forearms and the wrists,
And then filling up each finger,
Thumb,
Pointer finger,
Middle finger,
Ring finger,
And pinkies.
And now that we are full of this golden light,
Let's just go ahead and kind of appreciate that for a moment.
Just feel,
Bask in that light,
And we'll take another deep breath here,
Just in through the nose,
Filling the belly up through the chest,
And exhaling through the nose.
So this beautiful golden light has nourished these roots that we planted in this ground beneath us.
And I'd like you to imagine these roots are growing into this glorious and majestic tree.
Maybe it's a redwood tree.
Those are my favorites.
Or maybe it's an oak tree,
Or any kind of safe and beautiful,
Strong,
Stable tree that you'd like to imagine.
And as that tree is growing taller and taller,
And you're looking out and you notice you are in a forest of beautiful trees,
And you're being held by this majestic,
Powerful tree,
And you're climbing higher and higher,
Although you feel so safe and so secure.
And you realize that it's nighttime.
And you look up at the sky above you,
And you see so many beautiful stars.
And as you're looking at the stars,
You recognize that everything is connected.
And whatever it is that you are going through,
Or any fears,
Any sadness,
Any anxiety,
Any joy,
That it is all a part of this bigger picture that you are not alone.
With these beautiful stars surrounding you,
Basking their white,
Healing glow down on you,
You start to notice some gentle,
Sweet birds.
And they're building a nest around you in this tree.
And they are gathering pieces of positivity and love from the people that are surrounding you currently,
Your friends,
Your family,
Your trusted medical team,
Your healers past and present,
People that you respect and admire,
And everybody else who's had breast cancer or who will have breast cancer,
Sending you compassion and positivity.
And every little portion of that,
These birds are weaving into a nest,
This glowing white nest of healing,
Positive,
Loving energy.
Maybe you see the support of a loving pet.
Maybe you see someone you smiled at at the grocery store today.
Maybe you see your own compassion for somebody else that you saw suffering today.
Layer after layer is going into this healing nest.
And as that healing nest continues to grow around you,
The birds are also going back to any points of tension,
Discomfort,
Fear.
Maybe there's a tightness in your chest.
Maybe you have a surgical wound that is still in the process of healing.
Or maybe you have a scar that has healed,
But you're still very aware of it emotionally.
And these birds are taking these pieces of the nest and bringing them to these points and sending love,
Unconditional love,
To these areas of your body that are vulnerable and letting you know in this moment you are very,
Very safe,
That you are allowed to pause and give yourself the space to feel and heal and accept whatever it is that you're going through at this time.
You are not alone.
You are safe in this moment.
If you'd like to do that,
Go ahead and deepen your breath.
Start to take some conscious movements,
Wiggling the fingers,
Wiggling your toes.
Maybe you take a stretch overhead if that's comfortable.
And rolling to your right side and pushing yourself to a seated position.
Let's go ahead and take one more big breath together in through the nose and out through the mouth.
And then gently fluttering open the eyes.
Thank you so much for joining me today and I just want to congratulate you for taking the time for yourself.
I hope you have a wonderful day.
This is Junie and I am wishing you well.
