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Guided meditation at home

A few weeks ago, we discussed mind-body therapies to help relieve some of the emotional and physical side effects of cancer and treatment. This week we are sharing some guided meditations you can do in the comfort of your home.

Here are 4 guided meditation exercises worth trying to help reduce stress and anxiety.

Jon Kabat-Zinn’s Body Scan  

Jon Kabat-Zinn is a Professor of Medicine emeritus at the University of Massachusetts Medical School and a renowned meditation instructor. His research includes using mindfulness-based stress reduction for people with chronic pain, stress-related disorders, women with breast cancer and men with prostate cancer.

The body scan meditation guides your attention through breathing exercises to different parts and feelings within your body. It begins by focusing on your toes, then on the bottom of your foot, slowly moving to different areas of your body. He asks you to acknowledge any sensation you may be feeling in that area, including pain.

 Sit and Know You’re Sitting

This 10-minute meditation practice is a basic breathing practice that simply focuses on your breath.  Focus your attention on your breath in and your breath out, relax your muscles and let yourself feel heavy, sinking into the ground.

Guided Meditation for Sleep

If you’re having trouble falling asleep this meditation may help you focus your thoughts and allow your mind to rest and let go. Start by focusing on your breath and if your mind wanders to what you have to do tomorrow, recognize it, let it go and come back to your breathing. When the audio ends, it does not give you a bell or any kind of warning to help ease you better into sleep.

Walking Meditation

Another meditation from Jon Kabat-Zinn, this walking meditation is similar to the previous meditations except that you walk while practicing. It uses the motion of walking to help guide the practice of mindfulness meditation. Find a place where you will not be distracted or disrupted. It doesn’t have to be very large as you can just walk back and forth.

Photo by Emily Campbell on Unsplash