Many other fitness and wellness bloggers out there are filling their sites and social media channels with tips on how to slim your calorie count during the holiday season or exercises to tone your legs for the New Year’s Eve dress. I am of the opinion that the more info out there to help stay healthy and motivated the better. But this year, I decided I would offer something else that I think everyone could do with during the very hectic and demanding holiday season.
When I am feeling my most anxious, stressed, overwhelmed, overindulged, and overcommitted, I have two strategies I use to relax and try to find balance again. First, I take a walk or jog outside. But I live in Pennsylvania. December means cold and snow, usually at the same time. So my other go-to tactic is meditation.
The act of setting aside five or so minutes every day and just focusing on my breath or walking my brain through a predetermined guide to help calm down is so, so beneficial. And I am pretty sure of two things: Many other people feel overwhelmed and stressed during the holidays. And, one of the biggest road blocks to meditation is not knowing how.
Luckily, there is no right and wrong when it comes to meditation. But for all of you out there who are looking for a bit more help, I thought I would write a little meditation guide that you can use, especially for the holidays.
When I meditate, I like to use as many of my senses and as much imagery as possible. It helps me keep focus. So I thought I would base my meditation on a five pointed star. A star is a lovely symbol of the holiday season. It’s beautiful and festive without being religious or commercial. Stars are also easy to picture in your mind and the five points can be used to guide your brain along the way.
To get started, grab a small scratch piece of paper. I always find my meditation guides work better if I have actually written them down first. That way, too, if I lose focus or get lost, I can glance at this reminder and get right back to it.
On your piece of paper, make a list of the five senses. One for each point of the star. Then next to each sense, write down something you are thankful for that corresponds to that sense. These should be personal to you. Try to find small things that are specific to your experience of the holidays. An ornament you love to look at. The taste of a particular food you only have this time of year. You get the idea.
Just as an example, this year, my list might look something like this….
Sight… I am thankful to see my niece and nephew and how much they have grown.
Hearing… I am thankful to listen to carols in the car on our family’s annual holiday light tour.
Touch… I am thankful to wear soft warm sweaters.
Smell… I am thankful to smell the anise of pizzelle cookies.
Taste… I am thankful to taste poppy seed roll, which I only have this time of year.
After you have your list, decide when you would like to meditate. I am a fan of either first thing in the morning or right before bed. But the more important thing is that you find time where you can have five to ten minutes uninterrupted. And, while you are deciding when, you might as well also decide where. Pick somewhere quiet and comfortable.
When you are ready to meditate, bring your list to your space and get yourself comfortable. Give yourself a minute or two to adjust and fidget. There is no sense trying to quiet your mind when your body is moving and unhappy. Once you are comfy, glance at your list and then close your eyes. Spend a minute or two just paying attention to your breath. Make the inhales and exhales nice and even and steady.
Once you are breathing rhythmically, picture a star in your mind. Label each of the points with your holiday gratitude list. Then, taking a minute or so for each item, focus on each point of gratitude. Not just the words. If you are on your touch item, for example, really concentrate on trying to create those sensations.
Creating the feelings for your body will, hopefully, bring up associated things you are thankful for. I lost both of my grandmothers this past year, so several items on my list are things that I relate to them. So, I would be thankful for not only the point of gratitude itself (i.e. the smell of anise) but what I associate that smell with (i.e. the heat of the pizzelle iron, good natured bickering over the correct doneness of the pizzelles and who gets to try the first one, my grandma herself for taking the time to make something special).
Do this through each of your five points of gratitude. When you have finished, slowly bring your attention and focus back to your breath. And then after a minute, open your eyes and continue with your day.
Having an outlet to calm the overstressed, overscheduled nature of the holiday season is important. Double bonus if you can also remember what you are truly grateful for by using that outlet.
What is one of your points of meditation this year? Tell us in the comments!
