The holiday season got you down?
We asked a meditation teacher to put together meditations for holiday stress.
Your Low-Stress Guide to Leveling-Up Your Bedtime Routine
Are You Burnt Out or Depressed?
Its objectively a delightful holiday tradition.
What better time to practice it than during the holidays, when tensions may be running high?
All you need is yourself, a comfy place to sit or lie down, and five minutes.
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Yes, you heard that right: only five minutes per day!
In this self-guided calendar, youll find a variety of mindfulness techniques.
When using them, remember that its really normal toexperience thoughts while meditating.
It means that your brain is working properly, and its part of being alive.
your breath or a mantra).
Extend your meditation to 10, 15, or even 20 minutes.
Whatever suits you best.
Simply draw your awareness to your inhales and exhales during your five-minute session.
Do this over and over again whenever your mind starts to drift.
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Itsknown as a mind vehicle,because it helps take your mind into a quiet state.
Breathe gently as you do this.
Really feeling the gratitude move towards your heart.
We do this by repeating a phrase the same way we would repeat a mantra.
The difference: picture someone in your mind and sendthemthat love.
Today, begin to visualize the most patient version of yourself.
Picture them moving through their day.
This helps signal to our body and brain that it is safe to relax.
It works wonders for your nervous system!
Inhale for four counts, exhale for five, or just go based on feeling.
Eventually it will come, if you allow it to flow.
Maybe youre grateful to your legs for taking you where you want to go.
Maybe its your heart for protecting you, or your nervous system for helping you sleep.
As you meditate on this, you may even start to feel a smile spread across your face.
Day 10: Picture your dream life
Imagine yourself moving through a day in your dream life.
What are you doing?
Who are you with?
As you inhale, count to four.
As you exhale, count to 4.
Repeat this for the duration of your practice.
If possible, breathe in and out through your nose.
This triggers something called the vagus nerve and helps us relax deeper.
Combat that loneliness or stress today by repeating the mantra I am supported, throughout your practice.
Let it be simple, allowing the mantra to do the work.
Think about what their presence means to you and how they enhance the quality of your life.
Once the meditation is complete, carry that sensation of thankfulness with you the rest of your day.
Maybe even calling up your bestie to tell them how much they mean to you.
Day 14: Send ease to a stranger
Loving Kindness: stranger edition.
Maybe its the face of someone you saw in the street or the barista who made your midday latte.
Dont overthink this, just let it be the first person who comes to your mind.
Picture them and begin to repeat May you live with ease.
Day 15: Picture a calm day
Cultivate calm with a short visualization.
Fill in the blanks by playing it out in your head and bask in the serenity.
Inhale deeply through your nose.
When you get to the bottom of your exhale, hold your breath for a few seconds again.
Repeat this pattern for five minutes.
Repeat for the duration of your meditation.
To combat this, reflect on the pre-existing abundance in your life during your meditation today.
This could be the food in your fridge.
The trees on your street.
Abundance does not only mean money, it seeps into all other areas of your life.
Expand your mind to look at all the things youdohave, as opposed to what youre lacking.
It could be your childhood home, which is now occupied by new tenants.
It could be the beach you often frequent, or even your favorite country.
For todays meditation, visualize yourself someplace in nature.
You could picture yourself walking through the woods, swimming in the lake, or lying on the beach.
Day 21: Link your inhales and exhales
On Day 16, we did breath holds.
This practice will be the opposite of that.
Take out the pause between breaths and let your breath move through a loop.
Repeat for the five-minute session.
Day 22: Feel the love
You are so loved.
Todays mantra is a reminder of that.
Repeat to yourself I am loved over and over again.
As you meditate, really let that knowledge sink in.
To all beings everywhere, send out a phrase of loving kindness that reads May your stress dissolve.
May you feel free.
Day 25: Picture a peaceful rest
Congrats!
This practice marks the end of your self-guided meditation advent calendar.
To finish it all off, visualize a peaceful day.
One that is full of smooth sailing, love, and joy.
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