Published November 23rd, 2020

The holidays are a great time to spend with loved ones, but it’s no secret that they can also be a fast-paced stress fest. Throw in the logistics of a pandemic and it’s safe to say this year will have us juggling more than ever while trying to spread some much-needed holiday cheer. Breathe, LIV Fam, because we’re here to help you lighten your load with three easy mindfulness exercises you can do anywhere, anytime. 

Mindfulness encompasses a way of living that allows you to be fully present in the moment. Practicing mindfulness in daily life has been proven to open your mind to curiosity and welcome new experiences, as well as lessen mental strain and improve your overall focus. Let’s take a peek at three ways you can practice mindfulness during the holiday hustle, so that when the relatives show up (in person or on Zoom), you’ll be cool, calm, and collected.

Doing the Holiday Hustle

Whether you’re cruising the grocery aisles or shopping online for your holiday menu this year, it can be tricky to stay calm. There is so much to remember—family preferences, food allergies, making sure there is enough food for all, and fitting it all into your budget. 

When you feel your heart starting to pound while stuffing the turkey, take a step back for a minute. Try this quick mindfulness practice, which focuses on awareness and self-acceptance:

1. Close your eyes. If you’re in public, stop walking for a minute or stand by your car. Everything else can wait.  
2. Stretch your arms over your head first. Notice how your arm muscles feel in the pose as you do this. If your mind wanders, stretch again, focusing only on that movement. Now, reach for your toes and concentrate on how it feels to hold this for a few seconds. If you have back issues or are otherwise unable to do these movements, stretch in any way that is comfortable and safe for you, concentrating on how each muscle feels in the pose. 
3. Using imagery in mindfulness practices can help big time. Envision yourself on the bank of a stream, and allow your thoughts and emotions to become leaves floating down the stream as you watch them pass. Practice accepting positive and negative emotions, and letting them float past you in your mind. Repeat with deep breaths until you feel more relaxed and ready to move on with your day.

Being aware of your feelings and imagining them as objects, like leaves on a stream, helps you to be more objective and calm yourself down. Mindfulness is all about focusing on the outer life rather than the inner life. 

All Eyes on the Pie

Being present with our food is also an aspect of mindfulness. It’s called intuitive eating, and it’s a practice proven to improve body image, foster gratitude, and keep you feeling full and satisfied after a meal. 

A big part of our culture is sharing food and treats during special occasions. For some people this is a source of anxiety and self-judgment. A holiday feast can also be a tad anticlimactic when you spend hours, even days, prepping and cooking, only to watch everyone shovel down their food in a matter of minutes. Intuitive eating can put a halt to this race to clear our plates and help us to savor our food. Try this practice below:

1. Sit down in front of your plate. Look at the food, notice the colors and smells, maybe think about who cooked it, and let yourself anticipate what it will taste like for a minute or two. 
2. As you take each bite, use all your senses and focus on that moment, with that piece of food. Use sight, smell, taste, touch, and even sound to fully capture what you are eating. Count your chews if you want.
3. Pause after a few bites and put your fork down, check in with those around you—start a conversation! Being with loved ones is a gift. 
4. As you eat, check in with your stomach. Are you full? Almost full? Is your stomach still rumbling? Knowing how your stomach physically feels rather than just focusing on clearing your plate is essential to feeling physically sated. Think satisfied, not stuffed.  

Intuitive eating isn’t about dieting or restricting yourself. It’s eating when you are hungry, making sure you are nourishing your body while also allowing yourself to fully enjoy each bite without judgment! Taking care of your body while being in the present moment with loved ones will ring in a memorable season for everyone. 

Hit the Reset Button

If you start to feel the jitters when the aunts and uncles show up and you need a way to ease your mind in minutes, try one of the most well-known mindfulness practices: deep breathing.

Now, LIV Fam, before you roll your eyes, trust us on this one. Specific deep breathing exercises like the one below are scientifically proven to release endorphins, improve blood flow, improve sleep quality, release constricted muscles, and even improve posture! Check out this breathing exercise:

1. Sit or lie down with hands on your stomach. Close your eyes. 
2. Breathe in normally and release—you should feel your stomach go in and out.
3. Breathe in deeply through your nose for four counts, using “One Mississippi, two Mississippi…” if that helps you.
4. Hold the breath in for another four counts.
5. Release slowly and forcefully through your mouth, four counts. Repeat the whole process without pausing four times, or as long as you need to.

We aren’t saying you won’t be stressed while planning your holiday festivities, but mindfulness practice teaches us that it’s perfectly normal to feel everything, and also gives us a healthy way to process it while still living in the moment. 

Be well, be present, and be merry, LIV Fam!