Regardless of your holiday traditions (or even, lack thereof), this time of year tends to be one of exhaustion. While it’s true; for many individuals, the holiday season is in full swing and that brings its own share of stressors. However, holidays aside, the simple fact that we are nearing the end of one year and approaching the beginning of another is more than enough to cause a…well, lack of grounding.
As a society, we have the tendency to sprint toward finish lines. This isn’t “all bad”, but the hustle culture nevertheless leads the majority of us feeling emptied and depleted by the end of the day. Not to mention, the end of the year!
If you find yourself feeling overwhelmed and under-supported this month (or hey, any month), try this quick, 3-minute meditation to rediscover your calm center. To guarantee your deepest tranquility, try eating 1-2 Serenity Gummies about 30-60 minutes before you carve out some space in your day to meditate.
Find Your Calm
Before you begin your meditation practice, find a conscious posture. You may choose to sit or lie down – whatever feels good, right, and accessible to you. Lengthen your spin, from the bowl of your pelvis to the base of your neck. Rest your hands on your thighs; palms up for openness and receptivity or palms down for groundedness and introspection.
Take three deep belly breaths. In through your nose, out through your mouth. Fill up your lungs and audibly sigh the breath out. On the third round, hold your breath for five seconds at the top before exhaling.
Beautiful – now your nervous system is primed, your body is relaxed, and you’re ready to drop in. You may choose to set a timer, or simply turn on a 3- to 5-minute calming meditation song. Our favorite musician for team meditation practices is Garth Stevenson – for a slightly longer practice, try listening to “The Southern Sea”.
If your eyes aren’t already closed, go ahead and shut them now.
Over the next three to five minutes, you will practice focused, restorative breathing to help you relax, re-center, and relieve your stress.
Take a deep breath in and notice the air traveling through your nostrils, down through your airway, and into your lungs. Track its movement as it fills up your belly in three-dimensional space. Exhale the air, feeling it move back up through your chest and out once again.
Gradually lengthen each round of breathing. As you do this, notice how your body melts deeper and deeper into a rested posture. Feel the tension melting away as you settle into the support of the chair, bed, or Earth beneath you.
Return your focus to your breath, and continue each round of breathing in a gentle but deliberate manner. When your attention flutters away, softly pull it back to your breathing and settle back into your body.
You may find it helpful to mentally count each inhalation and exhalation, or you may simply say, “Breathing in” and “Breathing out.”
For a smaller point of focus, rest your attention on the feeling of the air moving in and out of each nostril, or on the warm softening of the space around your heart.
When your mind wanders, compassionately guide yourself back to this point of focus like you would guide a child back to her parent.
When the timer sounds, or when the song comes to an end, finish with three more deep, complete breaths. Once again, hold the last breath for five seconds at the top before exhaling.
You are finished, and hopefully – cool, calm, and connected.