Mindfulness and Relaxation in Cancer Care

Many people with cancer and their caregivers have found that doing relaxation techniques or practicing meditation and mindfulness has helped them lower stress and cope with anxiety. All are simple ways people try to calm themselves and feel better.

Here is what each one means:

• Relaxation techniques include muscle tensing and release, breathing exercises, and guided imagery, to name a few.
• Meditation is when you focus your attention on something, such as an object, word, phrase, or your breathing. It may help relax the body and mind and improve overall well-being.
• Mindfulness is a type of meditation based on being mindful, or having increased awareness of the present. When your mind wanders and thoughts pop up, you gently return your attention to the present moment.

Being mindful does not have to be done sitting still or in silence. Some people like a walking meditation, indoors or outside. You can also blend mindfulness into everyday things, like waiting in line, sitting at a bus stop, or eating.

Take time to learn how to relax your mind and body. You could start with the exercises below and practice them when you can. Even doing just 5 or 10 minutes may help you feel better.

For each exercise, find a quiet place where you can rest undisturbed. Let others know you need time for yourself, and make the setting peaceful, perhaps by dimming the lights and finding a comfortable chair or couch. It is normal for your mind to wander. When you notice yourself thinking of something else, gently direct your attention back to your body, and keep breathing deeply. Some people like to listen to slow, familiar music while they practice.

This exercise helps release tension held in the body:

• Get into a comfortable position where you can relax your muscles. Close your eyes and clear your mind. You can sit up or lie down.
• Breathe deeply at a slow, relaxing pace. Concentrate on breathing deeply, raising your belly with each breath rather than just your chest.
• Go through each of your major muscle groups, tensing them for a few seconds and then letting go. Start at the top of your head and work down, through your face, shoulders, arms, chest, back, and legs, ending with your feet.
• Focus completely on releasing the tension, and notice the difference you feel when your muscles are relaxed.
• When you are done, enjoy the pleasant feeling of relaxation for as long as you like.

This is a simple way to steady yourself when you feel worried:

• Stare at an object or shut your eyes and think of a peaceful scene. Take a slow, deep breath.
• As you breathe in, tense your muscles. As you breathe out, relax them and feel the tension leaving.
• Breathe slowly and comfortably, taking about 9 to 12 breaths a minute. To keep an even rhythm, you can silently say, "In, one, two. Out, one, two."
• Each time you breathe out, feel yourself relaxing and going limp. Continue for up to 10 minutes.
• To end, count slowly from one to three, open your eyes, and say to yourself, "I feel alert and relaxed."

Imagery usually works best with your eyes closed. Create an image in your mind of a place or activity that made you happy in the past. Explore that place and notice how calm you feel. Some people imagine a ball of healing energy forming with each breath, then picture breathing it toward any area of discomfort, and breathing the discomfort away. To end, count slowly to three, breathe in deeply, open your eyes, and tell yourself you feel alert and relaxed.

You can take a class, find videos online, or use programs and apps for meditation. Be careful to use only well-known sources or those from medical schools or universities. With a little practice, these gentle methods can become a calming part of your day.