Three Minute Exercise To Boost Your Breast Cancer Healing Process

In our Western Culture, we often use our bodies as if they are machines, neglected machines at that. Our bodies deserve our focus and attention and it can be as simple as stopping our endless activity and taking three minutes to check in. The three-minute check is a simple mindful body scan to acknowledge what your body wants and does not want.

You are on this website or this blog because you have an interest in the body-mind connection. You have found that it is important to incorporate your body into your healing process. Some of us resonant with Yoga, others of us do not. No problem. Here is a simple exercise that I created for you to check in with your body and this exercise will help you get to your YES, in the previous blog.

How to do a Body Scan Meditation
Learning to scan your body for information is a way of practicing mindfulness. Here are some easy steps.

  1. Turn your attention to your body. You don’t need any fancy way of sitting, a meditative place to go, or any special equipment. Take a breath and turn your attention toward your body.
  2. Notice what position it is in. How are you currently sitting? What aches? What is uncomfortable? Take a moment to practice slow breathing. Breathe all the way in and exhale as if you are blowing out a candle. Crunch your body up tightly and gently let it go. Breathe, crunch, and breathe again.
  3. Bring your goal, wish, or your want to the foreground of your mind’s eye. Allow yourself to sit with it for a few moments. Even allowing yourself to say your goal gently out loud, or to yourself. Allow yourself to imagine that goal being accomplished. See the finished accomplishment. Notice what you feel. How does your body respond to that finished accomplishment?
  4. What is happening to your tension, neck, back, shoulders, stomach? Just notice it. Breathe again, deeply in and gently blow out the candle.
  5. Notice any negativity, resistance, restraint, and observe. Breathe into it and exhale slowly.
  6. Notice again your body. Is there a YES? If not, what is there? Sadness, fear, anger. Accept it, smile at it. “Ah yes, there you are. You have been trying to get my attention and I have been running and avoiding you. What do you need me to know?” If you have your YES, make it bigger in size and then smaller in size.
  7. Just observe what happens to your body when you stop long enough to listen.
  8. As you listen, allow yourself to experience. Stay close to yourself. Use your breath to regulate your emotion. Move toward the emotion, not away from it. Give yourself a bit of time to just be here now.
  9. Bring your awareness back to your body. Notice what it is feeling and where. Use your breath to gently raise and lower your abdomen. Let yourself smile and say thank-you.
  10. Gently allow yourself to come back to the here and now.

Do this exercise as often as you can. By experimenting with this exercise often through-out the day you learn information about yourself that you do not normally take time to pay attention to. This important information will guide you to better and more positive choices for yourself and even for those around you.

If you body cringes every time it is around a certain person, what is it that your body wants you to know?

If your body feels upbeat and energetic around other people, notice. You get to choose who, how often and under what circumstances people are in your daily life.

Your body can become your best radar as to who is good for you or whom you need to place a protective ring around yourself when you have to be around them. Your imaginary ring of protection will help you not to absorb their energy or allow you to be brought down by their negativity. The imaginary ring protects.

New Book For Cancer Patients By Dr. Dilley

 

 

Suggested Cancer Self-Help Healing Book:

Dr. Robin DilleyDr. Robin B. Dilley, author of In A Moment’s Notice: A Psychologist’s Journey with Breast Cancer is a licensed psychologist in the State of Arizona. Her eclectic practice allows her to cross diagnostic barriers and meet clients in their need assisting them to respond to life in healthy and empowering ways rather than react to life’s circumstances.

Breast Cancer Psychologist Offers Self-Healing Books For Patients

Good afternoon this is Robin Dilley from Phoenix Arizona.  I’m making this video, especially for Breast Cancer Authority Blog because I think there’s a couple of fun things that you don’t know about us yet that I would like for you to know. One is Dawn Bradford and I have been collaborating and we have a project that we finished over a year ago and we’ve not done any advertising and I think it’s about time that you know about it because book two is almost ready to come out.

Our first book is Breast Cancer: A – Z Mindful Practices, this is a very simple very short trip through the alphabet.  A to Z it’s designed for those people in treatment at this time and it’s designed to keep it safe simple and uncomplicated.

When I was a breast cancer patient I wanted a story that let me know how other people did it and at that time I wrote the book In a Moment’s Notice a Psychologist Journey with Breast Cancer.

In addition to my first book, I also wanted to compose something simple. There were so many medical appointments, so many treatment options, so many decisions to be made it became overwhelming.  Most of the time you need something simple so I’ve created a simple book along with Dawn Bradford’s help.

This simple book has wonderful little things for you to think about, like how important is laughter, which is the L word for this book.  It’s so important that we keep laughing through this process.  life is short for all of us and laughter is the best medicine.

So you can pick up your copy of this today amazon.com by just typing in Breast Cancer A – Z Mindful Practices. I hope you’ll do that I hope you’ll find the book really helpful and keeping you present calm and collected through your treatment.

I just want you to know that it’s a very tedious hard journey and you are the hero in this journey so whatever we can do to help you out we want to do that and hopefully this little book will be helpful you can download it or you can buy it in paperback it’s completely up to you and I wish you the best on your journey.

Dr. Robin B. Dilley’s Books:

Dr. Robin B. Dilley, author of In A Moment’s Notice: A Psychologist’s Journey with Breast Cancer is a licensed psychologist in the State of Arizona. Her eclectic practice allows her to cross diagnostic barriers and meet clients in their need assisting them to respond to life in healthy and empowering ways rather than react to life’s circumstances.

Breast Cancer: A-Z Mindful Practices Book Review

This simple and colorful book is just what the doctor ordered for you during your treatment with breast cancer. Your oncologists and radiologists have given you hand-outs and booklets on what to expect during treatment. I would guess that some of you did not know what an oncologist was until you heard those words, “I am sorry, you have breast cancer.” You who live in rural areas are having to commute as much as four hours for treatment; a commute that makes you feel lonely, frightened, and hyper-vigilante. You have entered a foreign country of medical language and uncomfortable body procedures, driving into a big city that is so foreign to you to be treated by big city doctors who intimidate you. The loneliness and fear scale escalate, you might find yourself saying, “I can’t do this.” Breast Cancer: A-Z Mindful Practices: Self Care Tools For Treatment & Recovery is here to help you realize you can do this day by day. This strange journey into a strange land is here and you are going to face it head on (some-days); other days you are going to pull the covers up and scream, “NO!” There are going to be good days and bad days in this journey of yours. The truth is your life has been full of good days and bad days all along. That is the way of life.

Breast Cancer: A-Z Mindful Practices: Self Care Tools For Treatment & RecoveryThis book is here to help you change your focus by beginning to practice the art of mindfulness, which is staying present to yourself. You will learn to stay present to your emotions and needs during difficult times. You have entered a land where awareness of what is going on with your body is the biggest gift in this process. This book will help you change your focus from the medical maze to focusing on words; words like abundance, breath, music, and resilience. This book guides you towards an oasis of positive thought-provoking words with simple explanations that help you gear up for the medical battle you are facing.
Another unique feature about this book are the simple coloring exercises for you to do while you focus on the mindful words. The coloring is not complex and you can take as long as you like. The beautiful flowers and simple designs invite you to bring your worries, concerns, fears, and hopes right into the creative art to create your own hope for the future. This book invites you to participate in your healing process as a true human being who is just putting one foot in front of the other. Trying to make the best decisions possible for yourself and your family as you move through this often lonely and sometimes terrorizing battle.

If you or a friend have been recently diagnosed with breast cancer, this book is intended to be an oasis from the medical procedures, tough decisions, and daily chores of getting well. This book is here to give you a safe place in the middle of the storm, and to build your strength and courage along the way. Be hopeful, be safe, and be brave. Each day is a new adventure and the twenty-six words from the alphabet are here to be your ally.

Dawn Breast CancerAbout Dawn Bradford Lange:  Co-founder of Breast Cancer Yoga. Dawn is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at info@breastcanceryoga.com if you have questions.

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