It’s no secret that the holidays bring joy, but they can also bring stress. We all know that prolonged and chronic stress can wreak havoc on your overall health and wellness, so it’s important to find healthy ways to manage it. One effective way to do so is to practice mindfulness.
Mindfulness is the process of bringing your full attention to experiences in the present moment. Being mindful means being aware of where you are and what you’re doing, as well as not being reactive or overwhelmed with what’s going on around you. Many people achieve mindfulness through meditation and yoga.
Mastering meditation takes practice, but getting started can be easy and not time-consuming. Try the following two quick mindful meditation techniques next time you’re feeling stressed.
1. One-minute relaxation breathing—Close your eyes and take a deep breath in for a count of four, and then exhale for a count of eight. Repeat five times.
2. Five-minute body scan meditation—Sit or lay down in a comfortable position and take a few moments to find a calm, steady breath. Bring your awareness to sensations in your body, where you will spend several slow breaths on each focal point beginning with the left toes and all the way through the left hip. Repeat on the right side. From there, follow the same process through your torso, arms and up through your head.