Yoga with Jen
Don't Get Your Tinsel in a Tangle: 5 Ways to Stay Centered This Holiday Season
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Sure, it's easy to claim, "I'm protecting my peace," but how do you actually do it? I've discovered that the most effective way is to envelop it in the imaginary bubble wrap of mindfulness. By choosing to be mindful, we unlock the ability to manage stress. Psychologists have found that mindfulness meditation positively alters our brain and biology, enhancing mental and physical health. Psychological scientists have determined that mindfulness affects two distinct stress pathways in the brain, modifying brain structures and activity in areas linked to attention and emotion regulation. (apa.org)
Here are five mindfulness exercises you can carry with you anywhere:
5-4-3-2-1 Grounding Technique
Identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
This practice anchors you in the present moment, especially during stressful situations.
Box Breathing
Inhale for a count of 4, hold for 4, exhale for 4, and hold again for 4.
Repeat for a few cycles to quickly calm your nervous system.
Name It to Tame It
Pause and label the emotion or thought you’re experiencing, e.g., “I’m feeling anxious,” or “That’s frustration.”
Naming emotions can reduce their intensity and help you respond instead of reacting.
1-Minute Deep Breathing
Take slow, deep breaths into your belly, in through your nose and out through your mouth.
Even just one minute can reset your focus.
Gratitude Pause
Pause for a moment and name 3 things you’re grateful for, no matter how small.
Gratitude shifts your perspective and brings positivity into the moment.
No matter the season, prioritizing your health is essential. Self-care routines like regular exercise, balanced nutrition, and mindfulness enhance physical, mental, and emotional well-being. By dedicating time to nourish your body and soul, you build a foundation for a joyful life, navigating seasonal changes with grace. Remember, self-care is a necessity that empowers you to embrace each moment fully, leaving you merry and unbothered.
