Welcome to this meditation for re-entering the everyday world after cancer treatment.
This meditation is for anyone who has completed a phase of active treatment,
Whether your cancer is in remission or not.
Active treatment can be an intense and draining time,
But there is a purpose and rhythm to it.
Hospital and doctor's appointments,
Regular infusions or radiation,
Surgery,
Oncology,
When you're in the thick of it,
It's often best to go with it and just do the next thing and then the next.
But once active treatment ends,
What then?
Once the regular appointments stop,
The phone check-ins cease and the people around you assume that you're all better now,
It can feel like you should just snap back into your old pre-cancer life.
For some people this is easy,
But I suspect those people aren't listening to this meditation.
For the rest of us it can take a while to re-enter the world and feel part of it again.
We may return to how things used to be or we may find things have changed forever,
Regardless it can be a difficult process,
But let's work through it together.
Let's begin by getting comfy and by taking three deep breaths into the belly with a long slow exhale and feel your body in space.
Notice if you're sitting or lying,
Are your legs and arms bent or straight,
Is the air warm or cool,
Can you feel a breeze,
What can you smell,
Are there any places within your body that are achy or sore?
If you're able to make yourself more comfortable please do so,
Otherwise acknowledge the sensation and move on.
Tune into your breathing,
Don't change it,
Just notice it,
Is it shallow or deep,
Fast or slow,
Feel your body move as you breathe in and out.
Breathe into your belly feeling it expand.
If you're feeling anxious breathe more deeply into your belly and hold each breath for a moment before exhaling.
Try and keep this belly breath going until you feel the anxiety subside.
Please don't think that feeling anxious is a bad thing that is to be avoided at all costs.
Overwhelm anxiety,
Fear,
Anger,
These are perfectly normal emotions to experience.
Know that tools like belly breathing can help reduce the physical feelings of anxiety but we are here to feel all our feelings not push them away.
But if they do become overwhelming in the long term please do seek help from a professional.
Let's take a moment to acknowledge and honor our journeys as cancer patients.
We have been through a lot and we can be proud of ourselves for getting this far.
We aren't perfect but we sure are amazing.
If you'd like to send out some thanks and gratitude to those who helped you along this path,
Whether it is friends and family,
A partner,
A pet,
Medical professionals,
An excellent brand of chocolate,
Whoever and whatever gave you strength or joy or comfort,
Be glad of them.
If you have lost someone along the way I'm so sorry.
Making friends with cancery people can be a risky business.
We need to acknowledge our survivor guilt.
Please know that you are not responsible for your illness and that your survival is not a reflection of your worth or the worth of others who have passed away.
This is mostly about dumb luck and even though we miss those who are no longer with us we deserve to be here and we deserve happiness and life.
If you are experiencing symptoms of PTSD such as intrusive thoughts,
Flashbacks or avoidance behaviors know that these are common responses to trauma and that they are treatable.
Seek support from a therapist or support group and please take good care of yourself.
Let's bring our attention back to breathing.
Focus on your breath and allow yourself to sink deeper into relaxation.
If you would like to imagine yourself in a calm and peaceful place surrounded by love and support.
Know that you are not alone and that there are people who care about you and want to help.
Allow yourself to feel stress,
Tension and anxiety slowly drain out of your body.
If you find your thoughts running away with you simply redirect your focus back to your breath and breathe more deeply into your belly.
Okay let's take two minutes to listen to the music.
On each in-breath feel your chest and belly expand and on each out-breath feel your body get heavier and more relaxed.
Coming back now take a moment to think about your next step to re-enter the world.
Rather than try and do everything all at once set yourself a daily or a weekly goal.
Perhaps you'll go to the grocery store instead of doing click and collect.
Maybe you'd like to travel on public transport rather than working from home.
You might like to go for a long walk or visit an old friend.
Whatever the things are that you want to do just take your time.
You don't have to race out the door and act as if nothing has happened.
So much has happened and you'll most likely need some time to recalibrate yourself.
Try and focus on doing things that are enjoyable rather than things you feel you should do.
You have earned the right to put your own needs before others.
In fact you always had that right but sometimes we don't realize until after something like cancer comes along.
It's your life and whether you have a long one or a short one you must spend as much time as possible doing things that bring you joy and are meaningful and important to you.
Society loves to drag our attention all over the place and we have a culture where selflessness is worshipped.
I'm here to remind you that you need to prioritize your own health and happiness and needs before others.
You can't pour from an empty cup.
So find a few activities or goals that are meaningful and joyful and think about ways you can do them without tiring yourself out.
Ask for help.
Be selfish with your time and resources.
Yes I said the word selfish.
We need to reclaim that word as shorthand for honoring our bodies and souls so we can show up fully in this world.
Take your time.
Take it slow.
Rest.
You will get there but you don't need to get there today.
If people don't understand then you can try and explain or you can ignore them and carry on at your own beautiful pace.
Okay let's take a few deep breaths together and when you are ready start to wiggle your fingers and toes.
Roll your head gently from side to side and if you're ready slowly open your eyes.
Know that you are capable of healing and that you have the strength and resilience to overcome any challenges.
Hold on to the feelings of peace and calm that you experienced during this meditation and carry them with you throughout your day.
Remember that it's okay to seek help and support when you need it.
You are not alone and you have the power to create a happy and fulfilling life no matter what challenges you may face.
I believe in you.
Thank you so much for spending this time with me.
