More often than not, the holiday season can be more stressful than restful. If you’re feeling overwhelmed, consider taking a few minutes off your busy schedule to meditate. Below is a meditation to help you let go of holiday stress.
A Meditation Script for Holiday Stress
Find a comfortable position as you lie down. Feel free to lie down on your bed or yoga mat. You can also choose to come into viparita karani, with your legs propped against the wall.
Scan your body, beginning with your toes and ending with the crown of your head. Allow every part of your body to relax and grow heavy against your bed or your mat.
Notice if you’re holding tension anywhere. If you’re stiff across the hips or shoulders, try to soften them. If you’re clenching the jaw, try to relax the teeth and let the tongue relax. Let the eyes be heavy, as if you were falling asleep.
Observe whether you’re holding onto negative feelings, and whether these manifest in the body. If your stomach is churning or your hands are trembling for example, acknowledge these sensations.
Do not judge what you’re feeling. Again, simply take on the role of the observer. Then, ask yourself what you need. Do you need protection and comfort? Do you need rest? Take time to extend compassion towards yourself.
Then, tune in with your breath. Take one hand onto your belly and the other onto your chest. Do not judge how shallow your breath is. Once again, simply notice its natural and current rhythm and pace.
Next, start to send your breath to those areas that may be holding tension and discomfort. If you feel a tightness in your chest or throat, for example, gently send the breath there.
If you have a hard time feeling your breath, simply visualize it within you. Imagine your breath as a smooth stream nourishing and healing your body.
Allow the breath to let you feel calmer, lighter, and more expansive. Let it feel you with feelings of warmth and ease. You may also repeat the following affirmations to yourself: I am relaxed and calm. My mind is slowing down. I am at ease.
When you are ready to end your meditation, start to wiggle your fingers and your toes. Make gentle circles with your wrists and your ankles. Then, open your eyes.
