Hello everyone. I’ve created this meditation as a bonus episode for anyone feeling overwhelmed by the challenges of today’s world—whether you’re part of the hereditary cancer community facing uncertainty in medical access and research, or you’re struggling with the rapid shifts in laws, policies, and scientific progress that impact healthcare, social programs, and everyday life. If you’re a medical or research provider facing uncertainty about the future of your work, this meditation is also for you.
I want to share that I am right there with you. You’re not alone in these feelings, and it’s important to acknowledge them.
While there is so much work to be done, so many actions we could take to make a difference, I want to remind you that you don’t have to be all things all at once for every worry. In the next few minutes, this meditation is about you. It’s about giving yourself permission to pause, breathe, and care for your mental and emotional well-being so that you have the strength and fortitude to drive positive change in the ways that matter most to you.
No matter how heavy the world feels, you have the ability to ground yourself and protect your peace. Let this time be a reminder that no matter what is happening, those creating chaos cannot take away what is ours—our agency. Our agency is our ability to make choices, take actions, and respond in ways that align with our values and protect our well-being.
Let’s begin.
Now, take a comfortable seat or lie down in a quiet place. Close your eyes or lower your gaze. Take a deep breath in through your nose… and exhale slowly through your mouth.
Right now, you might feel the weight of the world pressing on your shoulders. It’s okay to feel this way—overwhelmed, frustrated, even scared. These emotions are a normal part of being a caring human in difficult times.
But take a moment to remind yourself: You do not have to let these feelings take over. They do not define you. You can acknowledge their presence, then let them drift by like clouds in the sky.
Now, breathe in deeply… and as you exhale, imagine releasing the tension in your body. Let it flow out with your breath.
While you may not control the world around you, you can choose how you respond. You can choose calmness. You can choose clarity.
You can create space for your mind and heart to find balance. These moments of calmness will help you move forward with a clear mind and a steady heart.
Take another deep breath in… and let it out slowly.
Breathwork & Centering
Let’s anchor ourselves further with the breath. Inhale slowly through your nose for a count of four… hold it gently at the top… and exhale for a count of six.
If your mind wanders, gently bring it back to your breath.
And remember, whenever the tension rises, you can return to your breath. It’s a gift - It’s always here for you.
Focus on Positivity & Gratitude
Now, shift your attention to something positive. It could be a small joy, like the warmth of sunlight on your face, the sound of laughter, or the love of someone you care about. Let that positivity expand within you, filling your heart.
The next time fear or frustration rises, gently pause and ask yourself: What am I grateful for right now? Even in the darkest times, there is always light to be found.
Take a deep breath in, letting gratitude fill your chest… and exhale, releasing any fear or anxiety that remains.
Self-Care & Surrender
To care for others, you must first care for yourself. This is not selfish—it’s essential.
And for the things beyond your control, give yourself permission to let them go.
Every challenge you face is an opportunity to grow. Through adversity, you are building resilience. You are becoming stronger, wiser, and more capable.
Maya Angelou once said,
“You may not control all the events that happen to you, but you can decide not to be reduced by them.”
Imagine placing your worries into a flowing river and watching them slowly drift away. Surrendering doesn’t mean giving up—it means protecting your energy for what truly matters.
Mindfulness & Protecting Your Peace
Finally, remind yourself to protect your peace. This means setting boundaries, giving yourself space to breathe, and focusing on what brings balance and joy to your life.
Closing
As we close, take one last deep breath in… and exhale slowly.
Remember, you are not alone. The challenges we face may feel overwhelming, but we are part of a community—one that cares deeply and strives to make a difference. You are surrounded by others who share your values, your hopes, and your desire for positive change.
Take this moment to carry with you a sense of calm and clarity, knowing that you have the strength within to navigate whatever lies ahead.
“I am resilient. I will protect my peace.”
I leave you now with many blessings for peace, strength, and hope. May you find moments of rest, joy, and connection as you move forward, and may you always remember that you are never alone on this journey.
Disclaimer: This meditation is intended as a supportive tool for mindfulness and stress management. It is not a substitute for professional medical or mental health advice.
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