Practice Mindfulness During the Holiday Season
By Karla Jensen, PhD
In the Fall edition, I shared that mindfulness is a basic human ability to be purposefully present where we are, focus on what we are doing, and recognize what we are feeling. Present-moment awareness enhances curiosity, concentration, and perspective-taking – all valuable skills any time of the year, but especially during the holiday season with its grab-bag of emotions ranging from happiness and awe to anxiety and sadness.
The practice of mindfulness helps reduce the effects of stress caused by packed calendars and lengthy to-do lists. Of course, planning and organizing are necessary for our busy lives, and we naturally reminisce during the holidays. Sadly though, if we are always forward-focused or stuck in “what was,” we are deprived of the joys, both big and small, in the here and now.
But that is the magic of mindfulness. With practice, we can notice the mind’s patterns. So when we realize we’ve time-traveled to next week’s party instead of enjoying the conversation happening at the dinner table right now, we can more easily return to the present. With practice, mindfulness can mitigate worry with compassion for others and ourselves, and it can gently guide us from regret to a lot more appreciation of the good stuff in our lives.
Decades of research supports how daily meditation can positively change brain functioning, particularly in the areas in charge of higher-order thinking and emotion regulation. Thus, with a regular mindfulness practice, negative thought patterns and impulsive reactions are likely to be recognized and replaced with more judicious responses and healthier habits.
My own experience supports this research. A memorable example occurred a decade ago the day before Thanksgiving when our guest list surprisingly doubled. I was worried we wouldn’t have enough food or the right food. I was worried we wouldn’t get everything done on time. And the worries piled on like gravy on potatoes. My body offered the first stress clue when, in the grocery store I realized I was gripping the cart handle as if I were on a roller coaster. Both alarmed and amused with this discovery, I knew I needed a mental and physical reset. I immediately took a deep breath and noticed the inhalation and exhalation. This pause allowed me to reassess my situation with clarity. I noticed everything around me – the toddler babbling with her grandma, the cheery music, the sugary smells. Needless worry was taking away from the pleasure of shopping for my friends and family. I wasn’t in any danger. I was literally in the land of plenty, and I could afford to be there.
The practice of returning to the present moment allows us to be with what is right in front of us. Sure, what’s in front of us might be unremarkable, or even unpleasant; but more often than not, it’s beautiful, enjoyable, or delicious. So the next time you find yourself in a holiday-induced spiral, use this handy S.T.O.P. tool recommended by mindfulness teachers. It only takes a moment, and you can do it wherever you are – even in the grocery store.
Just S.T.O.P.
STOP with a gentle awareness that your mind is not in the present moment.
Take a breath. Taking a slow, deep breath resets your nervous system and it allows you to think more wisely.
Observe your thoughts, emotions, and physical sensations. Try to do this without judging yourself.
Proceed in a way that is kind and nourishing – both for yourself and others.
Karla Jensen, PhD, is a professor of Communication Studies and Contemplative Practices; she is also certified to teach meditation and yoga. She invites readers to investigate mindfulness by checking out reputable organizations and authors who support this practice.