Hello.
Welcome to this guided meditation for people impacted by cancer,
Sitting with uncertainty.
Let's begin by finding a position that feels as comfortable and supportive as possible for you right now.
You can be seated or lying down.
There's no one right way to do this.
Just allow your body to settle in the way that feels kindest and most supportive to you right now.
If it feels okay,
You might gently close your eyes,
Or if that's not comfortable,
Just invite a soft gaze,
Perhaps cast downward at your lap or at the floor,
And just let it rest on your one spot.
Take a nice,
Slow,
Deep breath in through your nose and a long,
Easy breath out through your mouth.
Again,
Breathing in and breathing out,
And then allowing the breath to come in its own natural rhythm and pace and depth.
No need for any special effort or control of the breath now.
Just breathing and just resting,
Knowing that there is nowhere else you need to be right now.
Nothing you need to fix or solve or work on.
For this little space and time,
Your only job is to be here.
And begin now to bring your attention to the places where your body is supported,
The places where it makes contact with other surfaces.
Notice the weight of your body being held by the chair,
The bed,
Sofa,
Or the floor beneath you.
You don't need to change anything.
Just notice.
If there are areas of discomfort,
Tension,
Or pain,
See if you can simply allow them to be there without judgment.
And if that feels like too much,
It's okay to shift your focus to a different place on the body that feels more neutral or steady,
Like your hands or your feet,
Or again,
The rhythm of your breath.
And now bring your awareness back to your breathing.
Notice where you feel your breath most clearly,
Perhaps in your chest,
Your abdomen,
Or your nose.
Again,
There's no need to breathe deeply or differently.
Just let the breath move in its own natural rhythm.
Each inhale,
Arriving.
Each exhale,
Releasing.
If your mind wanders,
And it will,
This is simply what minds do,
That's not a problem.
When you notice it,
Just gently guide your attention back to the breath as many times as you need.
The breath is something you can return to again and again,
A small,
Steady anchor in the midst of change.
Living with cancer often means living with uncertainty.
Uncertainty about your body,
About treatments,
About outcomes,
About the future.
If it feels okay to you,
Silently acknowledge that uncertainty is here.
Not as something you need to push away,
But as something already present.
You might say to yourself quietly,
Uncertainty is here right now.
Notice how it shows up in your body,
Perhaps as tightness,
Heaviness,
Restlessness,
Or fatigue.
Or perhaps as numbness,
Or a sense of waiting.
There is no right response.
Whatever you notice is valid.
Rather than trying to get rid of uncertainty,
See if you can make a little space around it now.
Imagine uncertainty as a shape or sensation within you.
You don't have to examine it closely,
Just notice its presence.
And now imagine your breath creating a gentle buffer around that sensation.
Not forcing it to change in any way,
Just allowing it to exist within a larger space.
With each inhale,
Imagine a sense of openness.
With each exhale,
Imagine softening,
Even just a little.
You might silently say to yourself,
I don't have to have all the answers right now.
Let those words settle.
It can be easy to feel like uncertainty is everything.
But notice this,
You are aware of uncertainty,
Which means there is a part of you that is larger than it.
A part of you that notices,
That breathes,
That is still here.
You are not your fear.
You are not your diagnosis.
You are not the unanswered questions.
You are the one who is meeting this moment,
Breath by breath.
If it feels supportive,
You might place a hand over your heart or on your belly now.
Feel the warmth and the gentle pressure of your touch.
This is a gesture of care,
A reminder that you are with yourself.
As you sit or lie down and breathe,
You may notice thoughts arising,
Worries about the future,
What ifs.
Instead of following them,
Imagine each thought as a cloud passing through the sky of your mind.
You don't need to chase it or push it away.
Just notice and let it move on.
Some clouds may be darker than others.
Some may linger longer.
But the sky itself remains.
You are the sky,
Not the storm.
You might even try saying this to yourself.
I am the sky,
Not the storm.
And now gently shift your attention to something that feels even a little steady or reliable right now.
It might be the rhythm of your breath or the feeling of the wind in your hair.
The sound of the ground beneath you.
Maybe it's a sense of warmth somewhere in your body.
Or perhaps the sound of my voice.
Just let your awareness rest there.
And notice that even in uncertainty,
There are moments of stability.
They may be small.
They may come and go.
But they exist.
You might try saying silently to yourself.
Right now,
In this moment,
I am safe enough.
If that feels true,
Even just a little,
Let it land.
Right now,
In this moment,
I am safe enough.
Living with uncertainty can be exhausting.
It takes courage to face what you're facing.
Bring to mind the way you might speak to someone you love who is going through something hard.
Notice the tone you would use.
Gentle,
Patient,
Kind.
And now see if you can offer that same tone to yourself.
You might silently repeat one of these three phrases that I'm going to offer or any other words or phrases that feel right for you.
This is hard and I'm doing my best.
I don't have to go through this alone.
I can meet this moment with kindness.
Let the words wash through you without forcing belief.
This is hard and I'm doing my best.
I don't have to go through this alone.
I can meet this moment with kindness.
Uncertainty often pulls us into the future.
But healing,
Emotional and physical,
Happens in moments.
See if you can gently return your attention to the present moment.
To this moment,
This breath,
This body,
This heartbeat.
You can do this over and over in your practice and throughout the day.
You are not required to know what comes next.
You are only asked to be here now.
And right now,
You are breathing.
You are aware.
You are alive.
That is enough for this moment.
As we prepare to close this meditation practice,
Just notice how your body feels compared to when we began.
Notice how your mind and spirit feel.
There may be no dramatic change and that's okay.
Sometimes,
It's okay.
Sometimes,
Simply pausing is the medicine.
Take one more slow,
Deep breath in now.
And a long breath out.
When you're ready,
Gently wiggle your fingers and your toes.
And if your eyes are closed,
You might slowly open them now.
As you move into the rest of your day or evening,
Carry with you this reminder.
Uncertainty may be part of your journey,
But it doesn't have to define you.
You can meet it one breath,
One moment at a time.
Thank you for showing up for yourself today.
