Audio recorded at Buddha House Adelaide. Transcript auto-generated and AI-corrected; may contain errors.
About this talk. In this 15-minute guided meditation, Ven Pende Hawter leads a progressive relaxation exercise designed for cancer patients. Building on three foundational techniques introduced in the first session (slow breathing, muscle relaxation, and imagery), this recording takes listeners systematically through every part of the body—face, neck and shoulders, arms, chest, stomach, lower back, thighs, calves and feet—pausing at each area to consciously release tension while repeating affirmations. Once deep relaxation is achieved, the practice shifts into a vivid sensory journey through an imagined natural sanctuary—a beach, forest, or meadow—where listeners are guided to notice sights, sounds, textures, and scents. The teaching emphasizes patience with the practice, offers troubleshooting advice for common obstacles like falling asleep or discomfort, and closes with contact information for the Queensland Cancer Fund. Accessible to people new to meditation and particularly suited to those managing cancer-related anxiety and stress.
File metadata (for organising)
File: 02 Learning to relax – Living with cancer programme.mp3
UUID: 69a71449-2352-49ae-b5d5-3428170acca7
Teacher: Ven Pende Hawter
Collection: Meditations (Ven Pende Hawter)
Recorded at: Buddha House Adelaide
Duration: 15.2 minutes
Words: ~771
Welcome to side two. On side one, we practiced three common forms of relaxation: slow breathing, muscle relaxation, and imagery. This side will introduce you to an extended progressive relaxation exercise. Remember, for safety, do not listen to this tape while driving or operating machinery. Begin by making yourself comfortable.
Close your eyes and begin focusing on breathing. Take a long, slow breath in, and let it out slowly and gently. Feel your whole body relaxing and the tension slipping away. Continue to breathe slowly. Each time you breathe in, take the air down to the lower part of your lungs, and as you breathe out, feel yourself relaxing more and more as you say the word relax silently to yourself.
Your body feels warm and relaxed. Enjoy this feeling as you continue to breathe. Now breathe with the muscles in your face. As you breathe out, let all the muscles in your face relax, and repeat silently to yourself, my face is relaxed. My face is relaxed. Now move to the muscles in your neck and shoulders.
Let the muscles relax and hang limply. Repeat to yourself. My neck and shoulders are relaxed. Shoulders are relaxed. Feel free to move slightly or to gently tense, then release the muscles to help you relax.
Focus on your arms and chest. Now let go. Move to the muscles of your stomach, lower back, and buttocks. Deliberately let these muscles relax, saying, my stomach, lower back, and buttocks are relaxed. Now to your thighs. Let go, and allow your thighs to relax.
Silently repeating, my thighs are relaxed. Now move to the muscles of your calves and feet. Consciously let these muscles relax and rest comfortably. My calves and feet are relaxed. Feel the tension in your body easing away out of the tips of your fingers and the ends of your toes.
Notice how relaxed your body feels. Now picture yourself in a secluded spot, a beach, a forest, a meadow, or whatever pleasant scene you feel comfortable in. You are surrounded by images of nature, majestic trees, lush green grass, or golden sand and cool water. This is a place where you feel very comfortable. The sky is vibrant blue.
A few soft fluffy clouds float slowly by. The gentle warmth of the sun radiates down to warm your skin and your whole body. You feel your skin lightly tingling. A gentle breeze blows softly through the trees. You hear the soft rustle of the leaves.
You can hear the peaceful sounds of nature all around you. You hear birds singing and calling to each other. The sound is soothing and melodic. You feel relaxed and comfortable. The air around is cool and fresh.
As you inhale deeply, you can smell the freshness and the scent of the nearby trees and wildflowers. The atmosphere is so peaceful and soothing. Your mind is alert to all the sights and smells and sounds that surround you. Your body is warm and completely relaxed. You are free of all tension and worry.
Any thoughts or concerns seem to just slip through your mind. There is no need to hang on to them. Just let them go. You feel calm and contented in this beautiful, secluded place. Tell yourself, this is my special place.
I can come here whenever I wish to escape the hassles of life and relax and re-energize my body and mind. Take a few more moments to enjoy this peaceful feeling. When you are feeling ready to leave this special place, focus your attention back to your breathing. It is slow and light. Begin to notice the sounds in the room, and gradually bring yourself back to where you are in the room.
Begin to stretch, and in your own time, open your eyes. We hope you will find this tape of assistance continuing to improve your relaxation skills. Remember to be patient. It may take a few practice sessions before you start to experience the benefit of relaxation. Do not expect to be successful every time.
If you fall asleep and you don’t want to, set a timer or sit in a straight back chair if possible. If you experience physical discomfort, try changing positions or shorten or change the relaxation technique. You may want to add more muscle relaxation or more imagery. If you experience any difficulties, you may wish to discuss these with a health professional. For further information, you can call the Queensland Cancer Fund Cancer Information Network toll free on thirteen hundred three sixty one three sixty six or your nearest regional Queensland Cancer Fund office.