Relaxation/Meditation

Once you hear the diagnosis of cancer, your life suddenly changes. Along with symptoms of the cancer or treatments, you may experience emotions such as anxiety, anger, depression, or fear. You may also experience physical symptoms such as nausea, pain, or difficulty sleeping. Meditation may help you relieve the symptoms that come from the stress of a cancer diagnosis.

How does meditation work? When faced with stress, the body prepares itself for “fight or flight.” The blood pressure goes up, breathing rate increases, muscles tense, and the immune system is suppressed. As you breath deeply with meditation, the body slows down. The heart rate slows, blood pressure lowers, muscles relax and the brain releases soothing hormones such as serotonin. For many people, the result is improvement in their symptoms as well as an improved sense of well-being.

Meditation is a practice that is thousands of years old and has its roots in the major religions of the world. But, you don’t have to be religious to practice meditation. What’s more important is to have an open mind. Despite its benefits, meditation is not always easy. Many people find that there mind is “racing” and they feel more restless when they first begin mediation. But if you stick with it and practice it regularly, it becomes easier.

How to Meditate

  1. Pick a quiet spot in your home or outside. Many people have a favorite spot, light a candle, have fresh flowers, or put a favorite shawl, blanket around them.
  2. Free yourself of any distractions: phone, television, radio, pets
  3. Sit in a comfortable position. Sitting is preferred so you don’t fall asleep.
  4. You may play relaxing music if this helps you.
  5. Close your eyes or focus on an object such as a candle.
  6. Breathe slowly & naturally. Pick a prayer word or phrase and repeat this word/prayer to yourself as you exhale. Suggestions include “peace”, “shalom”, “Hail Mary”, “ohm”, “1, 2, 3 “.
  7. Don’t worry about what you are doing. When thoughts come into your mind, simple say “oh well” & repeat your phrase.
  8. Continue for 10-20 minutes.
  9. When you are finished, sit quietly for a minute, allow your thoughts to return before arising.
  10. Some people find it helpful to “journal” their thoughts after meditating.
  11. Try to do this at least 10 minutes daily.

With regular practice, you will begin to notice the benefits of meditation. Meditation can also be helpful when you are feeling anxious prior to office visits, treatments, scans or X rays, or procedures. An additional benefit of meditation is that people often feel more “clear headed” and this helps them feel calm and more able to make treatment decisions.

Guided Imagery

Guided Imagery is a way to extend and deepen the meditation/ relaxation response. It can be defined as a “directed daydreaming”. Guided Imagery involves imagining, through all the senses (vision, hearing, smell, taste and touch.) The body doesn’t discriminate between images one purposefully creates and those that are “real”. There fore, the body responds to the imagined images as if they are actual events.

Guided imagery can be used to imagine a “successful surgery or treatment outcome”, “ to reduce pain” , to “induce sleep”, and for many other outcomes. Guided imagery can be done with audio tapes, in a group setting, or with the guidance of a trained person. Selection of the best method is a very individual choice. Most of all, guided imagery can give one a sense of being in control, and this can make you feel better over all.

Yoga

Yoga is a Sansrkit term meaning “union of body, mind, and spirit”. It is an ancient Indian philosophy, beginning almost 5,000 years ago. Yoga is one branch of the philosophy with the goal of “personal enlightenment”. Hatha Yoga involves asanas (poses or postures) that are designed to strengthen the body and open the energy channels. Breathwork is a very important part of Yoga. The focus on the breath allows for improved energy and mental clarity.

Potential benefits of yoga include strengthening, improved flexibility, improved balance, better sleep, less anxiety, less nausea and an overall improved sense of well-being. There are different types of yoga. Some classes focus more on breath and gentle movements. Others such as Ashtanga Yoga, focus on aerobic jumpings and sequencing of poses. Restorative Yoga uses props such as pillow, blankets, straps, and blocks to allow you to experience the pose without muscle tension. Restorative poses are wonderful for people going through cancer treatment…they add to your energy rather than deplete it.

If you are attending a Yoga class for the first time, speak to the teacher ahead of time to determine the type of class and if it is appropriate for your specific physical condition. During class, listen to your body. Do not push if you are experiencing pain or discomfort. Stop if you become out of breath, light headed or dizzy. Take care of yourself. Ask the teacher if there are modifications in the poses that would be helpful for you. Yoga can also be done in the chair or on the bed. Video tapes are a good way to practice Yoga at home. You can feel benefits by practicing Yoga even just once per week!

Resources:

Books:

  1. Benson, Herbert (1975). The Relaxation Response; Harper Collins: NY, NY
  2. Francina, S. (1997). The New Yoga for People over 50; Health Communications: Deerfield Beach: Florida
  3. Lasater, Judith. (1995). Relax and Renew: Restful Yoga for Stressful Times: Rodmell Press: CA
  4. Rossman, Martin (2000 ). Guided Imagery for Self-Healing; HJ Cramer: Canada.
  5. Rossman, Martin. (2003). Fighting Cancer From Within: How to Use the Power of Your Mind for Healing; Henry Holt & Co.: NY
  6. Sarley, I. And Sarley, G. (2002) Walking Yoga; Simon & Schuster: NY
  7. Sprarrow, L. and Walden, P. (2002). The Woman’s Book of Yoga and Health: Shambalha: NY

Videos

  1. Yoga and the Gentle Art of Healing : A Journey of Recovery After Breast Cancer: Susan Rosen
  2. Seated Yoga
  3. Bedtop Yoga

    ***above 3 videos are available at www.healthjourneys.com

  4. Any beginner/gentle yoga tapes/dvd from Yoga Journal (available at many locations, Amazon.com. Best Buy, Media Play, or www.yogajournal.com

Audiotapes/ CDs

  1. www.healthjourneys.com (great imagery cd/tapes for various problems ie pain, general wellness, stress, radiation therapy, chemotherapy, fatigue)
  2. www.interactiveimagery.com (15 guided imageries recorded by Dr. Rossman as described in his book Fighting Cancer from Within: How to Use the Power of Your Mind for Healing