The Holidays are supposed to be a joyous time where we catch up with family and friends that we haven’t seen in a while and we relish in the magic of giving, but the reality is that many people end up feeling burnt out, exhausted and negative with all of the stress that comes with the holidays.
This is why it is so important to take a few minutes to detox your minds during and after the hectic holidays. Just a few minutes of mindfulness can make a world of difference to your overall mental well-being, and if practiced regularly, you might just feel the joy and magic of the season.
Five-Minute Detox Meditation
Step 1: Get Comfortable & Breathe
Sit up in a chair with your back straight, and place your feet flat on the floor under your knees. Rest the palms of your hands on your thighs and relax your arms. Gaze straight ahead and notice everything in the room, but do not focus on anything in particular. Take a deep breath and start feeling your feet. Feel them touching the floor or feel the texture of your socks. Feel the details like the temperature and humidity. Do not “think” about them, just feel them, sense them.
Step 2: Be Aware
After a few breaths, move your attention to your calves, and feel and sense them for several breaths. Move your attention from body part to body part, first to your thighs, then your bottom against the chair, then to your abdomen and lower back, your chest and upper back, your shoulders, your arms, your hands, your neck, face, and finally your head. It is like a mindful “scan” of your body, stopping for a few breaths on each part. This will strengthen your ability to direct and hold your attention. Finally, become aware of your whole body at the same time.
Step 3: Thank You for Sharing
You may notice that the moment you sit down to start your detox, your mind starts to “work” and you feel the urge to attend to your “to do” list immediately. When those thoughts try to steal your attention away from your body, simply say silently to yourself, “Thank you for sharing,” and direct your attention back to your body. It’s important to keep sitting still and to continue your meditation.
The goal is to become aware of your baseline state, which has underlying anxieties and emotions that you don’t notice in the hustle and bustle of living life. It is only when you become aware of your body and mind’s underlying state that you can take steps toward dissolving the negativity and reclaiming the energy it consumes.
Step 4: Anytime, Anywhere
This detox meditation can be used in the middle of any stressful situation like attending a party with people you don’t know or hosting a big event. We feel nervous when our unconscious thoughts are interpreting, judging, measuring, and expecting. This unconscious process consumes vital energy and builds anxiety. If you redirect your attention to your body and breath, you can reclaim that wasted energy.
Practicing this simple 5-minute meditation is a great way to help clean the mind, body, and strengthen your ability to stay present and anxiety-free throughout the rest of the Holidays.