By Sheri Hammond, DNP, NP-C
A cancer diagnosis can take a heavy emotional and mental toll. Fear, uncertainty, and the stress of treatment can feel overwhelming, even on days when things seem stable. If your mind feels constantly busy or unsettled, you are not alone.
Mindfulness is a gentle practice that focuses on staying present and grounding yourself in the moment you are in right now. It does not require clearing your mind or forcing calm. Instead, it invites awareness of your thoughts, emotions, and physical sensations with compassion. Research shows that mindfulness practices can help reduce stress and pain, and support emotional well-being for people living with cancer.
The Benefits of Mindfulness During Cancer Treatment
Research shows that mindfulness-based practices can reduce emotional distress, fear, and feelings of overwhelm in people living with cancer. Studies also suggest that mindfulness can help individuals cope more effectively with uncertainty and improve overall well-being during treatment and survivorship.
Mindfulness may also help with physical symptoms. Evidence indicates that mindfulness-based interventions can reduce fatigue and sleep disturbances, which are common challenges during cancer treatment. These improvements can support daily functioning and quality of life.
In addition, mindfulness practices have been shown to help manage pain, anxiety, and treatment-related stress, offering both emotional and physical relief during difficult moments.
Simple Mindfulness Practices to Try
Deep Breathing
Slow breathing can calm the nervous system. Try a 4-4-6 pattern, inhaling slowly through your nose for four counts, holding for four, and exhaling through your mouth for six. Repeat for several breaths.
Body Scan Meditation
Bring your attention gently through your body, starting at your feet and moving upward. Notice sensations without judgment. This practice can help you reconnect with your body in a supportive way.
Mindful Walking
As you walk, focus on the sensation of each step, your breathing, and your surroundings. This can be done indoors or outdoors and does not require distance or speed.
Gratitude Moments
Each day, reflect on one or two things you are grateful for. Gratitude practices can help shift attention away from fear and toward moments of comfort or hope.
Visualization
Picture a peaceful place or imagine your body surrounded by warmth and healing. Visualization can be calming and empowering during stressful times.
Guided Meditation for Peace and Presence (5 Minutes)
Find a quiet place and sit or lie down comfortably. Gently close your eyes.
Begin by taking a deep breath in… and slowly exhale.
Let your attention rest on your breath. Notice the inhale and the exhale without trying to change it.
As you breathe, bring your attention to your body. Gently notice any areas of tension, and with each exhale, imagine releasing that tension.
If thoughts arise, that is okay. Gently return your focus to your breath.
Now imagine a feeling of warmth or peace, like a soft light spreading through your chest and body.
Take a few moments to rest in this peaceful state, knowing you are safe in this moment.
When you are ready, wiggle your fingers and toes and open your eyes. Bring this calm into the rest of your day.
Tips for Building a Mindfulness Habit
- Start with just two to five minutes a day
- Use apps or online videos for guided meditations (for example, Calm or Insight Timer)
- Tie mindfulness to a daily routine, like after brushing your teeth
- Be kind to yourself. There is no wrong way to be mindful
Conclusion
Mindfulness is not about doing it perfectly. It is about being present. Even a few mindful moments can offer grounding, comfort, and relief during challenging days.
If you are looking for connection and support, Cancer Support Community North Texas offers resources and support groups for people living with cancer who want understanding, encouragement, and community. This includes a virtual Mindfulness Drop-in Group at 10:15 am on the second and fourth Thursdays of the month. CSCNT also offers the in-person Creating Peace of Mind class and Sound Bath Meditation at varying times each month. View the calendar to register for these events, or contact us at info@cancersupporttexas.org to learn more.
You are not alone. A mindful moment can be a meaningful gift to both your body and your spirit.
References
Badaghi, N., et al. (2024). Positive health outcomes of mindfulness-based interventions for cancer patients and survivors: A systematic review and meta-analysis.
https://www.sciencedirect.com/science/article/pii/S0272735824001260
Komariah, M. (2025). Benefits of remote-based mindfulness on physical symptom outcomes in cancer survivors. JMIR Cancer.
https://cancer.jmir.org/2025/1/e54154
UCLA Health. (2023). From diagnosis through survivorship: Mindfulness can help people cope with cancer.
https://www.uclahealth.org/news/article/diagnosis-through-survivorship-mindfulness-can-help-people
UCLA Health. (2025). Many benefits of mindfulness for people with cancer.
https://www.uclahealth.org/news/article/webinar-many-benefits-mindfulness-people-with-cancer
Sheri Hammond, DNP, NP-C has been a nurse since 1984 and brings decades of clinical experience to her work as a freelance health writer. When she’s not caring for patients or crafting clear, compassionate health content, she’s on the golf course, knitting socks, scuba diving, traveling, loving on her grandchildren, cuddling her dogs, or chasing her husband of 40 years around the house.