“As long as you are breathing, there is more that is right with you, than wrong with you.” – Jon Kabat Zinn
I was so sure the lump I found was nothing that I went to the hospital alone for my results. At 36, healthy, and a mum to a busy toddler, cancer was something that happened to other people—definitely not me. When the doctor said, ‘You have breast cancer,’ I actually laughed and said, ‘You’re joking'. It turns out breast cancer surgeons don't tend to joke about these things, and that I had a triple negative, grade 3 cancer that had reached my lymph nodes.
I suddenly understood the saying “the world turned on its axis.” Except it felt more like the world as I knew it - the future I’d imagined and planned for - abruptly disappeared. I felt like I was standing on the edge of a great abyss and everywhere I looked was just darkness. Unknown. And it was terrifying. It was the definition of life-changing. And if you’re reading this, chances are you or someone you know has felt this too.
We all buy into the illusion that we can control our lives - that we can plan our futures with certainty. When you get a cancer diagnosis it shakes the very foundation on which you’ve built your life, revealing this illusion of control. How on earth do we face into this unknown, whilst also dealing with the fatigue and discomfort of treatment, endless hospital appointments and trying to hold together family, work and personal life?
The Power of Mindfulness
One powerful tool given to me to navigate the uncertainty of my cancer diagnosis was mindfulness. Mindfulness, especially Mindfulness-Based Stress Reduction (MBSR), is backed by robust evidence showing significant benefits in reducing anxiety, depression, and stress, while greatly enhancing the psychological wellbeing and quality of life for those with, and recovering from, breast cancer (links to studies below).
But for me, mindfulness offered something beyond measurable outcomes. It showed me how to face uncertainty differently - to live fully in the present moment. Instead of being trapped in fears about chemotherapy, painful surgeries, or even death, I learned to truly experience and appreciate each moment. It allowed me to connect deeply to joy, even amid discomfort, and it equipped me to gently hold and accept difficult emotions when they inevitably arose.
What Exactly Is Mindfulness?
Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally. It’s about gently noticing your thoughts, emotions, and sensations without trying to immediately fix or change them. Mindfulness helps you connect deeply with your experiences, finding peace even amidst chaos.
As mindfulness pioneer Jon Kabat-Zinn beautifully puts it: “You can't stop the waves, but you can learn to surf.”
Mindfulness doesn't remove life's challenges, but it equips you to meet them with courage, compassion, and clarity.
With practice, you can access a stability and a deep well of resilience within the present moment. By stepping away from overthinking, catastrophising, and worrying about the future, you can see the changing nature of your experience and understand that even the worst moments will eventually pass.
Mindfulness didn’t just help me cope—it completely transformed my relationship with difficult emotions. Instead of battling anxiety or denying fear (which, trust me, didn't work), mindfulness showed me how to acknowledge these feelings without being overwhelmed by them. It didn’t erase my fears, but it stopped them from controlling my life.
The evidence for Mindfulness Based Stress Reduction (MBSR)
MBSR is an 8-week, evidence-based programme designed to help manage stress and improve overall wellbeing through mindfulness meditation. Its benefits for those diagnosed with cancer are substantial and increasingly well-documented:
• A landmark study by Dr Linda Carlson and Dr Michael Speca in 2003 showed that breast cancer patients completing an 8-week MBSR programme experienced improved quality of life, better mood, reduced stress symptoms, and even positive changes in immune function.
• A 2024 systematic review and meta-analysis of randomised clinical trials found MBSR improved quality of life and reduced negative emotions like anxiety and depression in breast cancer patients.
• A 2024 meta-analysis on the effect of MBSR on fatigue reduction in breast cancer patients found MBSR significantly reduced fatigue symptoms compared to conventional care, with effects persisting up to six months post-intervention. The study also noted improvements in psychological symptoms such as anxiety and depression.
Mindfulness and Your Biggest Fears
One reason mindfulness resonates deeply with people facing cancer is that it directly addresses their greatest fears and struggles:
• Fear of recurrence: Mindfulness helps you gently notice and accept these fears without being consumed by them.
• Loss of control: Mindfulness cultivates acceptance and stability even when everything feels uncertain.
• Physical changes and body image: Mindfulness encourages self-compassion, fostering kindness toward your changing body.
• Impact on relationships: Mindfulness improves emotional resilience and communication, enriching your connections even during tough times.
Is Mindfulness for Everyone?
Mindfulness isn't a panacea. It requires commitment and practice, and for some, the idea of sitting quietly with difficult experience can initially feel daunting! Yet the rewards—reduced anxiety, greater peace, and increased resilience—can be life-changing.
Having experienced mindfulness both as a cancer patient and now as a mindfulness teacher, I've witnessed firsthand the powerful shifts that occur when people engage with mindfulness practices.
If you're navigating the challenges of cancer or recovery, I warmly encourage you to explore mindfulness and MBSR. The support of a qualified and experienced teacher is invaluable.
Curious about mindfulness or how it can specifically help you? Visit www.mindfulnessaotearoa.com/mbsr to find out more about upcoming courses and resources. Offering in-person classes in Auckland, or online.
“When breast cancer suddenly tips your life upside down and you’re trying to right yourself, consider Jan's mindfulness course. This companionable, beautifully led course teaches you how to be centred and calm, how to accept what is happening, and how to care for yourself. Without a doubt, this course aided my recovery.” – Jane
“I wanted to share some wonderful news—I had a recent scan, and the results were very positive. The mindfulness practices we've embraced have become central to supporting my health and ongoing recovery. During our recent holiday, we spent time meditating and consciously shifted our approach away from rushing around doing 'stuff'. Thank you for your insights. Mindfulness has truly become an essential and valued part of our lives.” – David and Sharon
