Mindfulness After Breast Cancer: A Gentle Path Back to Yourself
- Kirstie Blanchette
- Jul 9
- 4 min read
When you’ve gone through breast cancer, there’s a moment when the treatment finishes — and everyone expects you to feel overjoyed, grateful, “back to normal.”
But so often, it’s only once the hospital appointments stop that the real work of healing begins.
Many women tell me they feel unmoored after treatment, that's certainly how I felt. Worries creep in when things go quiet. The mind jumps ahead to the next check-up, or back to memories of hard days. Emotions feel unpredictable — anger, relief, guilt, fear — all swirling together.
This is where mindfulness can be such a gentle, steadying hand to hold. I know mindfulness is a term that gets bandied around a lot without much explanation of what it is. People can think mindfulness means sitting still for hours, meditating on a cushion with a completely empty mind. And that can be really off-putting. Especially when you have been through something quite traumatic like breast cancer and your mind can be very busy and not in a good way. But here’s the truth — mindfulness is not about totally clearing your mind, something I know can feel impossible.
It’s simply about paying gentle attention to what’s happening right now, in your mind, in your body and not beating yourself up for what you find. No judgements!
🔨 Breaking the cycle
Have you ever noticed that when you are doing quite familiar and repetitive tasks, like driving your car, or hoovering, that your mind is often miles away thinking about something else? That can happen when we are worrying about cancer too. After breast cancer, your mind can feel like it’s always scanning for danger. Mindfulness helps soften this constant vigilance. Over time, you build the skill of gently noticing when your mind spirals into “what ifs” — and guiding it back to the moment you’re actually in.
It can be so easy for our minds to race or to ruminate on negative thoughts … and so difficult to break out of this pattern. Mindfulness helps by breaking this cycle, by simply noticing what is going on around us, right now, in this moment, which helps restore some feelings of presence and calm.
Here I am. This is my breath. This is my body. This is my thought — and I don’t have to believe everything it says.
🌼 Permission to pause
One of the biggest gifts mindfulness gives you is the permission to pause. To step out of autopilot. Maybe it’s three deep breaths while the kettle boils, feeling the warmth of your tea mug, or noticing the ground beneath your feet as you stand in the garden.
🌸 A kinder way to meet your feelings
Mindfulness doesn’t protect you from difficult feelings — but it changes how you relate to them. Instead of pushing fear or sadness down, or scolding yourself for not being “over it by now”, you learn to sit alongside your feelings with compassion.
Think of it like being with a frightened child — you wouldn’t yell at her to toughen up. You’d sit close, breathe with her, and remind her she’s safe. Mindfulness teaches you to offer that same steady comfort to yourself.
🌻 It’s not about getting it perfect
Many people say they “can’t do mindfulness” because their mind wanders. But the wandering is the practice. Every time you notice your thoughts drifting and bring your attention back — that’s mindfulness. That’s the muscle being strengthened.
Easier said than done right. Well yes it can take some practise, so I recommend starting small. It’s not all about meditating, although that’s fab if it’s your thing. We can start by just noticing when our minds are going into overdrive, and pausing to take 3 slow, deep breaths. Or when we’re drinking a cup of tea, take time to feel the heat of the cup, the smell of the tea, taste it properly instead of gulping it down.
It’s about progress, not perfection. Five mindful minutes on a busy day matter more than an hour you never manage to find.
💛 What changes when you live more mindfully?
For women recovering from breast cancer, mindfulness can mean:
Sleeping more deeply, because your mind has somewhere to rest.
Feeling less hijacked by sudden fear or anger.
Recognising your body’s signals with curiosity, not dread.
Speaking to yourself with more warmth — being a friend to yourself.
Most of all, it means reclaiming your moments — instead of losing today to tomorrow’s worries.
✨ A gentle invitation
If this resonates, and you’d like support to build a realistic, kind mindfulness practice into your daily life, I’d love to guide you through it.
I’ve created a gentle 4-week online course designed especially for women moving forward after breast cancer — with short, friendly lessons, simple guided practices, and zero pressure to be perfect.
What's Included...
🎥 Weekly 25-Minute Video
Friendly and down-to-earth guidance you can watch anytime. Includes practical tools, gentle education, and relatable examples. Designed for beginners to mindfulness but very beneficial to all who enjoy this practise.
🎧 2 Guided Mindfulness Practices every week
To help you slow down, breathe, and reset. You do not need any previous meditation experience, you will be gently guided through each one. Each week builds on the last to support growing confidence.
✍️ Journaling Prompts
Thoughtful questions to help you process your experience. Crafted to help you explore your emotions. Supports healing, clarity, and self-compassion.
🧩 One Practical Exercise per week
Easy ways to bring mindfulness into your daily life. Simple ways to apply mindfulness in everyday moments. Helps you notice progress and create positive habits.
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