Even if your breathing is labored from lung cancer or its treatment, you can still experience the benefit of breathing and relaxation. This practice will support your body’s return to a natural breathing pattern and enable you to discover the pleasure of relaxation. While it is counterproductive to force yourself to relax, this practice will help you uncover the obstacles that keep you from feeling a naturally relaxed state of mind and body.

When you do this practice, you will notice that your attention wanders. This is not a problem, but a normal reaction. What you are noticing is an automatic thought that is distracting your attention away from the practice of relaxing. The thought that arises in your mind to distract you is called a “discursive thought.” When this happens, simply label the distracting thought by silently saying “thinking,” then let go of the distracting thought(s) or image(s) so that you can focus your attention on the breathing exercise. Do this as often as necessary.

Decide to practice for a specified amount of time (you might begin with 10 or 15 minutes). Silently verbalize permission to claim this time for yourself. You can see it as a way of taking care of yourself or expressing a loving kindness for yourself.

Find a comfortable position for sitting upright, with your arms and legs uncrossed, and if possible, with your feet flat on the floor. If sitting is uncomfortable for you, lie down or lean back against some pillows.

Begin this exercise by not doing anything. Spend some time sitting quietly. Develop a sense of your body by bringing awareness to the contact your body makes with the chair or whatever supports you. Then, become aware of your feet—and finally, your hands. In each place, feel the physical sensations that arise as you think about each part of your body.

Now, become aware of your breathing. Do not change or alter it. Simply observe as your body breathes. Then expand your awareness to include the movement of your body, the expansion and contraction of breathing in and out. Relax into a natural rhythm.

Gently focus your awareness in the area of your abdomen about 2 inches below the navel. Let your awareness rest there for the remainder of the practice. It will naturally invite your breathing to reclaim a natural, healthy pattern.

As you rest into an awareness of your “belly,” notice any muscle tension or tightness, contraction or holding that might be present. Now, as you breathe out—release that tension and let it go. Continue letting go each time you breathe out and allow yourself to soften into the support of the chair or whatever is holding you.

Whenever you notice your attention has wandered, use the label: “thinking.” Let go of distracting thoughts or troubling images, and gently bring your attention back to the exercise and continue. Toward the end of your practice time, imagine yourself in a beautiful, peaceful place of your own choosing. Imagine that you are smiling. Through the power of your imagination, zoom in on the image of your face and enjoy your inner smile. After a moment or two, let the imagery dissolve. To end, bring your awareness to include your entire body, and when it feels appropriate, allow your eyes to open slowly and gently. Sit still for a moment before returning to regular activity.