Mindfulness Exercises for the Holiday Season!
The Holiday Season can be a busy time of year for many folks! As this season ends, it is so important to remember to check in with ourselves and make sure that we are caring for our physical, mental, and emotional wellbeing. In doing so, it can be so important to have some strategies in your back pocket that can be helpful during the season. Each of these exercises can take up to 5 minutes to do! If you are wanting support for this, ask someone to read the steps below to you as you do it or record your own voice before going into the exercise!
Mindful Exercise 1: Body Scan
Begin this exercise by focusing on your breath. Take a moment to notice what's happening with your breath and don't feel the need to change it immediately. After noticing your breath take a moment to check in with each part of your body. As you check in, make adjustments to allow your body to fully relax. Body parts I recommend checking in with include: the head, neck, shoulders, back, chest, hips, legs and feet. After checking in with each body part take a few deep breaths in and out to end the mindful practice
Mindful Exercise 2: Open and Close Fists
Begin this exercise by focusing on your breath .Take a moment to notice what's happening with your breath and don't feel the need to change it immediately. Open your palms out and with each breath in squeeze your fists together and with each breath out release your fists. Feel free to go at your own pace but do your best to keep your fists and breath aligned. After checking in with each body part, take a few deep breaths in and out to end the mindful practice.
Mindful Exercise 3: Square Breathing
Begin this exercise by focusing on your breath .Take a moment to notice what's happening with your breath and don't feel the need to change it immediately. Take a deep breath in for 4 counts, hold for 4 counts, breathe out for 4 counts, and rest for 4 counts. Do this at least two times to help your breath become more aligned.
Even though these exercises can be very helpful for our bodies, it is important to remember that mindfulness, yoga, and other somatic exercises continue to be colonized by the Western world. In order to prevent this pattern from continuing, it is important for me to name and provide resources regarding the history of mindfulness in providing credit where credit is due. Here are some resources that can be used to understand mindfulness:
Roots and Shoots of Mindfulness: https://osf.io/m38rg/download
The History of Mindfulness: https://positivepsychology.com/history-of-mindfulness/
Recognizing the Roots and Not Just the Leaves: https://ideaexchange.uakron.edu/psychologyfromthemargins/vol4/iss1/6/
