Let’s face it, the holidays can be stressful. One of the best ways to conquer that stress is to practice mindfulness. Mindfulness is the practice of purposely focusing your attention on the present moment—and accepting it without judgment. Below are five mindfulness activities that can help you conquer stress during the holidays and any other time of year.
Use mindful breathing and meditation
Mindful breathing
This is breathing done with mindfulness. It engages the parasympathetic nervous system which calms you down. This keeps your stress hormones in check and quiets your busy mind.
Meditation
Meditation is a form of mindfulness that typically begins with breathing which aims to train attention awareness. It typically involves sitting silently and paying attention to thoughts, sounds, and the sensations of breathing on parts of the body, bringing your attention back whenever the mind starts to wander.
Breathing and Meditation Exercises:
Exercise | How |
3 Conscious Breaths |
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Progressive Relaxation |
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Visualization |
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Cook’s Hook-Up |
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Square Breathing |
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Move mindfully
Mindfulness doesn’t always have to take place when we are sitting quietly. It can happen with movement! Practicing mindfulness while you are walking in nature is a great activity. Notice the sounds and the sights around you. When your mind starts wandering, bring it back to the present moment and again focus on what you are seeing and hearing.
Practice gratitude
Gratitude is an expression of appreciation for what one has. It has many benefits and actually changes our brain to be in a more mindful and relaxed state. You can practice gratitude by keeping a gratitude journal where you record at least three things a day that you are grateful for. In addition, writing a letter or sending an email or text to someone you appreciate is a great way to focus on gratitude. It will make them feel better – and will make you feel better too!
Accept what you can’t change
Acceptance is at the heart of mindfulness – accept the present moment just as it is. Accept situations by talking to the necessary people, learning from mistakes, and moving on. In addition, it’s important to accept yourself. That includes your weaknesses, shortcomings, and things about you that you don’t like, as well as things you do.
Practice self-care
Take an active role in protecting your own well-being, pursuing happiness, and having the ability, tools, and resources to be resilient to stress. Doing something you enjoy every day, even if it’s just for a few minutes, is important. You don’t have to do all the things and be all things to all people. Take a little time to just be!