Breast Cancer – Navigating the Experience, Caring for Self
By: Heather Van Dalfsen, MEd, E-RYT 500, C-IAYT, Certified Yoga Therapist, Yoga and Pilates Teacher
“I didn’t realize how tense I had been in my shoulders and back but also in my mind. My thoughts have been racing since my breast cancer diagnosis. When I was in relaxation at the end of the yoga class, I actually felt my body soften and my thoughts were less active. I guess I felt ‘relief’ and I just laid there and I let myself cry.” Reflections from a Yoga Student navigating their breast cancer diagnosis, treatment plan and self-care.
Whether it is time to make an appointment for a mammogram; receiving a call-back for another screening or deciding next steps with surgery and treatment options, a person’s ‘call to attention’ about breast health can create a domino effect of reactions.
And, rightfully so! Feeling anxiety, relief, sadness, grief, loneliness, anger – are ways for individuals to process their specific experiences.
To navigate these experiences, there are many ‘maps’ to utilize. One of the guidance systems that can be applied through the Yogic lens is the Panchamaya Kosha model. This translates to an individual’s ‘five sheaths or layers’ and include:
- Physical layer/Annamaya – body
- Energetic layer/Pranamaya– breath, nervous system, energy level • Mental layer/Manomaya – thoughts, feelings, emotions
- Personality layer/Vijnanamaya – wisdom, habits
- Heart Layer/Anandamaya – pure joy, spiritual connection
These interconnected layers can invite support and healing to the whole person, especially when an individual practices self-reflection and care towards themselves.
How does a Yoga practice help individuals connect the dots with the exploration of these five layers?
How can this be accessible and effective during breast care, a cancer diagnosis and/or within the daily reality of a treatment plan and post treatment?
The following practice within the Panchamaya Kosha model can be a supportive guidance system within all the navigation of experiences, decisions, health plans, people and above all, kind and consistent care of self.
IMPORTANT NOTES:
The following practice is a summary of the audio practice above.
The intentions are important, yet it can depend on an individual’s experience as to what they need each practice.
Notice the dosage of practice that is best. When needed, some individuals may want to ‘imagine’ doing the practice as audio cues shared; less effort may be more nourishing, depending on effects of an individual’s treatment plan.
Caring for the Physical Layer
Intentions: supporting circulation, muscle tone and range of motion; in addition to decreasing scar tissue, managing pain, numbness and tingling
Yoga ‘tools’to support the Physical Layer
- Micro/smaller movements to macro/bigger movements focusing on upper body • Beginning with movement of fingers, then to arms and along spine/torso • Exploring palms up when breathing in and palms down when breathing out
Caring for the Energetic/Nervous System Layer
Intentions: managing stress and anxiety, improving energy, decreasing fatigue Yoga ‘tools’ to support the Energetic/Nervous System Layer
- Moving opposite limbs (micro or macro movements)
- Adding the sound of a ‘sigh’ on exhale
Caring for the Mental/Emotions Layer
Intentions: observing the active mind, creating space or quiet between thoughts, inviting present moment awareness (even when thoughts of the past and future can abound),
moving attention inward to self (especially with an abundance of external stimuli, information and decisions)
Yoga ‘tools’ to support the Mental Layer
- Adding a mantra – a repetition of words that invite present moment awareness plus internal attention
- Breathing in, silently saying ‘I am here’
- Breathing out, silently saying ‘I am breathing’
- Personalize words or phrases and integrate them
Caring for the Personality Layer
Yoga ‘tools’ to support the Personality/Wisdom/Habits Layer
Intentions: reflecting on personality traits and habits of speech, action and thoughts about self (or experiences)
Yoga ‘tools’ to support the Personality layer
- Creating a mudra to invite healing – placing hands near upper body • Reflecting on a personality trait – examples: strong, stubborn, independent, caring • Reflecting on how a personality trait supports or challenges speech, actions and thoughts
Care for the Heart Layer
Yoga ‘tools’ to support the Heart, Joy, Spiritual Connection Layer
Intentions: Connecting to something meaningful and unwavering
- Reflecting on connections to happiness
- Illuminating these within a mental image of light
- Use of self-reflection in guided meditation
This practice is a foundational example of the Panchmaya Kosha model. Individuals can decide what dosage of practice is best for them, whether that be individual practice sessions to explore this ‘road map’ or other yoga tools; in addition to group classes in-
studio or online. 5 Koshas Yoga and Wellness team is available to review practice options that meet the needs of each person – Email office@5koshasyoga.com.