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 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.

BALANCE: A Gift of Mindfulness

Mindfulness, Balance & Waterfalls For Breast Cancer HealingMindfulness, Balance and Waterfalls

Come along with me as we visit the waterfalls of my memory. I have many memories of waterfalls and imagine you do as well. When I think about waterfalls, I think about the big falls like the wondrous Niagara to tiny falls in the middle of gardens, like the one at my favorite coffee shop or even the electric trickle of the one in my office. Each waterfall brings to me a sense of contentment and a peculiar sensation of being whole. When I stood and watched the falls of Niagara for the first time I experienced it radiating throughout my chest… calling forth the vibration of life within me. Just last month, in the illusion of a hot desert, Phoenix experienced the freezing of waterfalls in the front yards of many homes. For me, that was a magical experience, as magical as Christmas lights during the Holiday Season. I can never get enough of them.

A certain trip to a waterfall taught me about inner balance. Balance, personal core balance, has been an issue for me probably all of my life, even though I don’t remember being a klutzy kid, I am a klutzy adult. I walk into things that I did not notice or look one way and miss a step the other way. What does all of this nonsensical chatter have to do with the waterfall that is begging for a space within my mindfulness on waterfalls?

It was in March of 2001. My partner Pam and I took a trip to the tropics of St. Lucia. St. Lucia is a small island in the Eastern Caribbean, where the people are lovely, friendly, and have welcoming smiles. We mostly hung out at our all-inclusive but wanted to do some “adventure sightseeing”. After careful research, we took an all day jeep tour. The day included a banana plantation, sugar cane mill, an unpaved road where we bought some local coconut, and wrapped up the day with a trip to one of their many waterfalls. We arrived around three in the afternoon and the coolness of the tropical trees, emerald green vegetation, and beautiful flora accompanied us to a narrow path that led down to the rocky beach below. To our right, a magnificent waterfall bellowed out of the mountain above us. The path down to the beach below the waterfall was not treacherous, if I fell; I was not going to tumble down the side of a mountain and into the river. However, I did notice I was tense negotiating the wet rock along the way. At the bottom, our island guide told us the best view of the waterfall was across the shallow river. I was not particularly in the mood to get wet and assessed that the rock was slick, being that it was covered in green and brown moss. I began a very tentative plod across the water. I was carefully placing my feet, watchfully examining each step. I watched our guide. He was barefoot. He was perfectly balanced in his brown molten skin, shiny now with spray from the falls. He never looked down at his feet. He walked with a balance so perfect, as if he was walking on a grassy lawn in a beautiful park. Soon, he noticed my tentativeness. He watched me for a moment and I of course became even more tentative. He came back beside me. He gently took my hand and said, “Look ahead. You are going over there. Let your focus be on where you are going and let your body relax on to the rocks. Your feet, even in your tevas, will find their way on the rocks. Let them do what feet do, while you drive the bus to the other side. Your feet are your wheels. They will adjust to the rocks as you focus to that opening over there.” We started together, he let go, and coached me to keep focusing and allow my feet to work for me. I began to feel as if I was weightless. My body became upright. My posture perfect as I allowed my body to relax into my feet. I have practiced that exercise so many times since then. It is as if I gathered poise and strength from the sound of the waterfall that quieted my fears and heightened the compassion of a young island man that was one with the earth.

Finding our way in the treacherous path of cancer treatments and recovery means allowing ourselves to focus on the looking ahead and taking one meaningful step at a time.

Photo Source:

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.

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