A beginner s guide to. Mindfulness Meditation for Cancer Survivors
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1 A beginner s guide to Mindfulness Meditation for Cancer Survivors
2 Erica Rayner-Horn MA Zen Prac4ce on Lake Union Tibetan Buddhism Tibetan Buddhism Hinduism Zen Buddhism
3 Why Meditate? v Having cancer is STRESSFUL! v Empower yourself - take an active role in improving your health and well-being v Address your stress! v Meditate your way to calm and better health
4 Stress People used to say- this stress is killing me- now we know it does Saki Santorelli, executive director UMass Medical School Center for Mindfulness Some stress is normal but sustained chronic stress
5 Chronic stress is damaging to your mental and physical health ~ it suppresses the immune system and increases risk of: v Heart disease- stroke heart attack v Cancer v Digestive problems-ibs v Memory loss v Emotional reactivity- depression, anxiety v Self- medicating with alcohol, drugs, over-eating
6 How do you handle Stress? Tension in muscles of neck, shoulders, jaw Feel depressed or angry or anxious Tend to overreact- short fuse Forgetful- can t think or clearly or make decisions Feel guilty or inadequate Eat or drink too much Check out- withdraw these are common and unhelpful ways of handling stress
7 Meditation I Focusing Attention
8 Mindfulness Meditation ~ a healthy way to relieve stress 1. Body check in with your body. 2. Breathe 1. deeply and fully, releasing tension. 3. Now relax into the present moment.
9 What is Mindfulness? Being Present It s deepening awareness and Paying a(ention Without judgment with curiosity Being- not doing Le(ing go Being more compassionate
10 Mindfulness Meditation is a way of deepening awareness through paying attention with curiosity and kindness to whatever arises in the present moment it is waking up to living in the preciousness of each moment the only moment we are truly alive! Erica Rayner-Horn
11 Your Brain on Mindfulness Decades of research studying meditator s brains has shown that meditation changes the physical structure of parts of the brain due to Neuroplasticity Paying attention intentionally sculpts your brain! ~ Neuroscientist Dan Siegel
12 Meditation Benefits Research shows that meditating for only 20 to 30 minutes a day lowers blood pressure boosts immune system! cope better with stress improves sleep reduces anxiety and depression improves memory!
13 Your Meditation Prescription Medita4on Session Take twice a day Every day mins. Once or twice a day Sit on floor-chair-recliner-be comfortable Follow guided meditation recording Make it a routine like brushing teeth Start and end your day Meditate with others- go to a weekly group meditation- or retreat Commit to meditate daily for at least 21 days!
14 Mindfulness Pause Take as needed! Anytime-anywhere- when tense, distracted, upset ~ Dr s waiting rooms, traffic jams, office etc. Take 3 deep releasing breaths Check in with your body relax - let go of tension Check in with your feelings- sad? angry? afraid? anxious? Check in with your thinking - what s on your mind? Breathe deeply release- let go Staying present right here- right now with kindness, acceptance and ease
15 Mindfulness & Pain Management Recent research shows that mindfulness meditation helps you change your relationship to pain ~ experiencing less Anticipatory pain Intensity of pain Duration of pain
16 Resistance Increases Pain Suffering= Pain x Resistance Resist, and the tide will sweep you off your feet. Allow, and grace will carry you to higher ground. from Allow by Dana Faulds
17 Meditation II Expanding Attention
18 Expanding Attention Awareness of Body & Breath Awareness of Feelings - letting them come and go. I am not my feelings Awareness of Thinking- letting thoughts come and go. Thoughts are not facts Awareness of Heart- Can I be present in this moment with kindness & acceptance
19 Breathing in I calm my body. Breathing out I smile. Dwelling in the present moment, I know this is a wonderful moment. Thich Nhat Hahn
20 Summary Mindfulness Meditation Is not based on beliefs- anyone- any age- can learn to meditate Greatly improves emotional and physical health and well-being Daily meditation session- once or twice a day Mindfulness Pause- at any time Remember Breathe ~ Let Go ~ Release Tension You are always one breath away from ease-calm-acceptance
21 Resources CD available for Purchase Mindfulness Retreats Mindfulness Meditation & Stress Reduction 2014 Awake & Alive: Mindful Living with Cancer For information on upcoming events - join my mailing list Facebook Mailing list therapy.net
22 Erica Rayner-Horn MA, LMHCA Mindful Therapy 1800 Westlake Ave N Suite 304, Seattle WA erica@mindful-therapy.net Compassionate, insightful support for stressful lives.
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