The holidays can be overwhelming and stressful, even as friends and family gather. Actually, for many – perhaps especially as family gathers! Short mindfulness practices can shift our energy, allowing us to be present and alert while remaining at calm and at ease.
Simple breathing practices allow us to pause and look at situations rather than react to what is happening in the moment. This pause is enough to respond with a positive, caring, and calm mind, or remove yourself from the situation first rather than react.
- Take a seat if possible, with your feet firmly on the floor, and hands relaxed on your lap. Or stand straight but relaxed.
- Take a few deep breaths and notice any body sensations.
- Return your breath to a natural rhythm.
- Focus your attention, your mind, on your breath.
- Inhale for a count of four, hold for a count of two, and exhale for a count of four (or more if possible). Say, ‘Inhale for 4’ and ‘Exhale for 4’ if it helps to maintain your attention.
- Repeat breaths several times, up to a minute or more when possible.
- Reframe and choose to be present with compassion and caring as you move forward.
This simple, but quite transformative technique will help to maintain your well-being and a peaceful mind. It can help us all move through stressful situations with grace, curiosity, and ease.
It is a practice to maintain all year long!