Welcome to this meditation by Kirsten Docil.
This track is entitled On Diagnosis,
One of a collection that are created following close personal experience with cancer diagnosis in a family member.
This routine is written for those who have been diagnosed with serious illness or disease and for those who have care and concern for them.
It is short routine designed to be done anytime,
Anywhere,
When you can take a few minutes to yourself.
It is an interrupter to unhelpful and circular thoughts about illness and associated issues.
It can be done many times a day when you notice that your mind has gone to worry mode.
It does not address thought awareness,
Although I recommend that there is great benefit in that practice too.
This routine refers to breath practice,
So previous experience with that practice is helpful.
It also refers to progressive muscular relaxation,
So again familiarity with that may be beneficial.
So to begin,
Simply in the position that you are in,
Either leave eyes open or rest them gently closed.
I invite you firstly to acknowledge that a.
You can exert control over where you place your mental attention,
And that b.
By choosing to do this session now,
You are practicing self kindness,
Which is healthful.
Hold the desire and intention to feel better from this short practice.
You may use words such as I intend and wish to feel better from taking this break.
Consciously and deliberately thank your amazing mind for its activity,
But assert your right and intention now to direct attention on purpose.
You are going to gather attention to notice your breath and body.
Expect cooperation,
But also be tolerant of the wandering mind.
Take a moment now to smile.
And breathe out fully,
Perhaps even with a sigh or a yawn.
And then let your body draw the next breath in.
Intend for this breath to come toward your belly.
Then invite the breath out to be a little longer than the breath in.
No rush.
Notice the expansion of your next breath in.
Sense the belly muscles helping the breath to exhale.
Longer and slower on the exhale.
Take another two breaths that way while I'm silent.
Now shift your focus to your body.
If you need to gently redirect your thoughts,
You may wish to use these words.
Not now,
Thank you mind,
I'm paying attention to my body.
Scan your body.
Check especially the areas where you often hold tension.
And consciously and deliberately release.
Soften and let go of any tension or tiredness.
Stay at each spot for two rounds of the let go.
For example,
You may identify tension in your shoulders,
Your instructions to yourself.
Drop.
Melt again.
Feel welcome to make a shift to a slightly better posture as you move through your body scan.
Perhaps a longer spine and a slightly lifted sternum with shoulder blades tagging downwards.
I will be quiet while you scan through your body,
Easing,
Letting go,
Melting any tension.
Excuse me.
And now,
Notice what can you hear in your environment?
No need to name or label,
Just hear the sounds.
What do you smell?
Hold your attention to my voice,
Draw lovingly back to instructions if your mind jumps away.
Notice now what you see,
Sizes,
Colours,
Shapes.
Gaze and widen your visual field,
Allowing images from the far left,
Far right,
Top and base to become evident.
Or if your eyes are closed,
Sense your eyeballs sinking deep back into the sockets.
Notice the colours and the images in front of your closed eyes.
Can you identify a taste or a flavour?
Let your tongue sit fat in the bottom of your mouth and check again that your jaw is dropped and soft.
Now notice where your body is supported,
Perhaps at the back of your legs,
Through your feet or your sit bones.
And sense being held,
Trust the support.
Notice now where your body is free,
Perhaps the top of your head,
Your front body.
At these places,
Sense spaciousness.
Invite your attention to the outside boundary of your physical body,
As if you are sensing the temperature in a full immersion bath.
Or noticing a slight breeze against your skin,
Your face and your head and your body.
Delicate,
Subtle.
Notice your physical body push into this space as you breathe gently.
Place your hands on your heart space and breathe as if directly into your heart.
Imagine drawing the breath from both below and above.
Allow the breath to expand in your heart space.
As you sense this flow,
Whisper these words to yourself.
May I be calm and filled with peace.
Allow your hands to drop.
If you can stay longer,
You may wish to do so and pause or stop this track.
Otherwise prepare to step back into your day.
Thank you.
My blessings go with you.
