Over the last couple of years, I’ve felt this sense of urgency to get things moving ahead of schedule to avoid the holiday stress. Funny enough, this idea of “working smarter” causes or triggers stress in my body.
This year, I’m vowing to myself to take a different approach by enjoying the moments leading up to the holidays. The holiday season is often a time of joy spent with family and friends. But it can also be a time of stress, chaos, and overwhelm.
To help me with this mindfulness practice, I’ve come up with seven-holiday meditations that I’ll write down now before the holiday season arrives. I’m sharing them with you so you can write them down too. These practices will help you stay grounded and connected to yourself this year.
Actionable ways to facilitate your meditation practice
- Find a comfortable position like a meditation pillow or cushion. You can also sit on a chair with your feet flat.
- Allow yourself to be present at the moment without judgment or attachment. If thoughts come up, acknowledge them and let them go in your own time.
- Start by closing your eyes and taking a few deep breaths through your nose and out through your mouth.
- Fill your belly with air like an inflated balloon and exhale like you’re deflating the balloon. Observe the sensation of the air moving in and out of your body. And take note of tension, tightness, or discomfort in the body.
- Begin repeating what will become your holiday meditation script to yourself with your eyes closed as many times as you need.
- At any point, you feel sufficient to open your eyes and, in the present moment, take note of any changes in your body, mind, or emotions. Meditation doesn’t have to be time-consuming, and you can do it anywhere.
1. ‘This body is glorious, as is.’
This is a timely Thanksgiving or Christmas meditation script because food becomes the center of many holiday gatherings. Getting caught up in the holiday eating and drinking is easy, but this mindfulness practice will help you appreciate your body just the way it is.
Recite this to yourself as you sit down to holiday meals for it to become a more mindful meal.
2. ‘I am going at my own pace. My pace is mine’
I like to think of places that tend to make me feel rushed during the holidays. The mall is one of them for me. This mantra is an excellent reminder that you are in control of your pace and no one else’s.
It can help put things into perspective when you get wrapped up in the holiday hustle and bustle. It’s okay to say no to something, and it’s okay to do things at your own pace.
3.’I am well. I am so loved. I have everything I need.’
This is an excellent holiday or Christmas mindfulness script if there ever was one. The holiday season can be a trigger for so many people when it comes to mental health.
This mindfulness practice is a reminder to take joy in knowing that the things that truly matter are things you already have. Repeat this to yourself throughout the holiday season as a reminder to focus on what’s important.
4. ‘I am making sure to enjoy the fruits of my labor.’
Paying attention to how you’re feeling during the holiday season is so important. This mindfulness practice is a reminder to take a step back and enjoy all that you’ve accomplished this year by taking a quick inventory of all the things you’re grateful for.
5. ‘The world will be okay if I take time for myself and eat something.’
During the festive season, we operate on auto-pilot to finish our checklist of what other people have prompted us to do for them, but what about your needs?
This mindfulness practice is a gentle reminder to put yourself on your holiday checklist. It’s okay to say no, and it’s okay to do things that benefit you and your well-being. It’s far from being selfish, you know.
6. ‘I am deserving‘
Regardless of the time of year, no one should ever make you feel less deserving because of what you do or don’t have. Is it rest that you’re seeking? Is it a break from cooking or cleaning?
Give yourself permission to do what you need to do in order to feel your best. Incorporating more gratitude meditations like this one will enable you to believe in this simple script
7. ‘I am taking a moment to stop and look at the life I have. I see beauty.’
Ahh, this is why I love engaging in mindfulness activities because instead of entertaining a negative loop, your mind is occupied with the task of being grateful for what you have in your life right now.
Take some time to get comfortable in a yoga pose and visualize all the people and things you are thankful for.
Capturing mindfulness during the holidays
The holidays can leave you with ambivalent feelings, but if you take some time for yourself to focus on the present moment, you can get through the holiday season with a little more ease and grace.
It can be tricky incorporating something so new, like meditation scripts. Still, if your goal is to treat this year’s festivities a little differently, it’ll be worth it, leaving you with the mental capacity to be more present.
I hope these mindfulness scripts help you as you journey through this holiday season! If you have any mindfulness practices that help ease your holiday anxiety, please share them in the comments below!