{"id":550,"date":"2011-11-08T19:00:43","date_gmt":"2011-11-08T23:00:43","guid":{"rendered":"http:\/\/www.livingmindfullytoday.com\/?p=550"},"modified":"2015-09-18T19:38:31","modified_gmt":"2015-09-18T23:38:31","slug":"navigating-the-holidays-mindfully","status":"publish","type":"post","link":"http:\/\/www.simpleserenity.com\/blog\/mindful-eating\/navigating-the-holidays-mindfully\/","title":{"rendered":"Navigating the Holidays Mindfully"},"content":{"rendered":"

\u201cMindfulness teaches us to become aware of our bodies, our thoughts, and our feelings without the habit of making something ‘good’ or ‘bad’. We become more compassionate toward ourselves, more forgiving ~ responding as a loving friend might rather than a prisoner, already guilty. Being mindfully aware when we approach food, we are able to welcome our thoughts and feelings as simply visitors, here for the moment, to teach us something about ourselves. In this way, we free ourselves from the tyranny of our thoughts and feelings and become able to wisely choose how to think, feel and act in difficult situations involving our relationship to food.\u201d<\/p>\n

~Lorrie Jones<\/p>\n<\/blockquote>\n

Often the holidays are approached from a \u201cmore on an already full plate\u201d perspective. There is a cultural expectation for joyfulness and accomplishment. Family and social gatherings occur. Often more money is spent over the holidays than planned and budget concerns can dampen merriment. Time, energy and sleep patterns become altered, leaving a person tired and close to burnout as healthy self-time becomes less frequent. For some, the holidays are a time of sadness and depression involving grief, sorrow and loneliness. And for nearly everyone, eating mindfully becomes more difficult and challenging during the holiday season.<\/p>\n

Many articles and posts are written about navigating the holidays successfully. Tips and suggestions can be easily found with a quick search. However, making our way through the holiday season mindfully brings a unique and fresh approach to the days ahead and offers a way to live each moment of the season with focused awareness, intention and choice.<\/p>\n

Becoming mindful in our thinking and behaving means we bring moment-to-moment, non-judgmental awareness to every situation and interaction. We pay attention deliberately, being fully aware of what is happening both on the inside \u2013 the body, heart and mind – and on the outside, in our environment. Mindfulness invites compassion rather than criticism. We are not comparing or judging. Rather we are simply witnessing the many sensations, thoughts and emotions that arise not only during holiday times but throughout our lives as well.<\/p>\n

In terms of reducing stress, especially over the holidays, mindfulness is our ally, our friend. By bringingmindful awareness to each moment, we are able to respond rather than react mindlessly to what occurs or doesn\u2019t occur. We leave \u201cautomatic pilot\u201d behind as we learn to bring focused awareness to our days, our moments, our decisions and our behavior.<\/p>\n

The following tips for coping with holiday stress are meant as simple guidelines. Some tips may be more useful than others. See what has meaning for you and remember mindfulness, a non-judgmental awareness of the present moment, underscores each suggestion.<\/p>\n

Tips for Coping with Holiday Stress<\/h3>\n
\n

1. CREATE SIMPLICITY AND SERENITY<\/h4>\n
    \n
  • Ask yourself: how can I create a more simple yet meaningful holiday experience?<\/li>\n
  • Is it possible to turn everyday \u201cstressful events\u201d into a mindful and pleasant experience? For example: when stuck in traffic, breathe deeply \u2013 purposefully using this time to relax the neck and shoulders<\/li>\n<\/ul>\n

    Envision the entire holiday \u201cseason\u201d<\/strong><\/p>\n

      \n
    • Put yourself in the picture<\/li>\n
    • Imagine how you would like to see yourself behaving \u2013 and do so!<\/li>\n
    • What results are the most important for you to achieve?<\/li>\n<\/ul>\n

      Be focused not foggy<\/strong><\/p>\n

        \n
      • List your intentions and refer to them daily.\u00a0For example: I will navigate each day calmly with mindful awareness, compassion and wise choice<\/li>\n<\/ul>\n

        2. BECOME ORGANIZED<\/strong><\/h4>\n
          \n
        • Be fiercely realistic<\/li>\n
        • Use a calendar, recording each event, including self-care and relaxation time<\/li>\n
        • Plan ahead \u2013 allow a realistic amount of time for each task<\/li>\n
        • Break down \u2018big picture\u2019 events into small, manageable steps<\/li>\n<\/ul>\n

          Prepare for gift wrapping and card writing<\/strong><\/p>\n

            \n
          • Designate an area for gift and card preparation<\/li>\n
          • Have wrapping paper and writing materials ready and organized; including\u00a0scotch tape, scissors and an assortment of pens and markers<\/li>\n<\/ul>\n

            Shop wisely<\/strong><\/p>\n

              \n
            • Clump errands efficiently<\/li>\n
            • Shop at off times<\/li>\n
            • Consider online shopping or gift cards, eliminating driving, parking and battling large crowds<\/li>\n<\/ul>\n

              Give gifts from the heart<\/strong><\/p>\n

                \n
              • For example, a \u201ccoupon book\u201d with offers such as: one week of dish doing and kitchen clean up<\/li>\n
              • An offer of a skill or talent: one free point-and-shoot lesson<\/li>\n<\/ul>\n

                Plan food and cooking ahead<\/strong><\/p>\n

                  \n
                • Map out meals and list all ingredients<\/li>\n
                • Allow time for shopping and storing groceries<\/li>\n
                • Keep an ongoing list for forgotten items<\/li>\n<\/ul>\n

                  Be proactive<\/strong><\/p>\n

                    \n
                  • Have healthful snacks and easy to prepare meals on hand<\/li>\n
                  • Delegate when possible \u2013 say \u201cyes\u201d to help from others<\/li>\n<\/ul>\n

                    Plan for each day the night before<\/strong><\/p>\n

                      \n
                    • List three priority items that need to be done<\/li>\n
                    • Do these three things first, staying prioritized<\/li>\n<\/ul>\n

                      3. MANAGE YOUR MONEY<\/h4>\n
                        \n
                      • Plan ahead for all expenditures: create a holiday budget to guide you<\/li>\n
                      • Keep track of daily spending<\/li>\n
                      • Prevent over spending! \u00a0Refer to your budget often, shop sales and resist impulse buying<\/li>\n<\/ul>\n

                        4. EXERCISE 30-40 MINUTES DAILY<\/h4>\n
                          \n
                        • Choose an aerobic activity you will enjoy and do daily<\/li>\n
                        • If possible, exercise in the morning hours<\/li>\n<\/ul>\n

                          5. STAY NOURISHED, NOT HUNGRY<\/h4>\n
                            \n
                          • Eat three mindful meals a day and snack when hunger is present<\/li>\n
                          • Drink 6-8 glasses of water each day<\/li>\n
                          • Always eat something nourishing and drink water before a party or gathering<\/li>\n<\/ul>\n

                            6. GET PLENTY OF SLEEP EVERY NIGHT<\/h4>\n
                              \n
                            • While everyone\u2019s needs are different, 8 hours a night is a good rule of thumb<\/li>\n<\/ul>\n

                              7. ALLOW TIME FOR RELAXATION AND MEDITATION (WHICH ARE NOT THE SAME THING)<\/h4>\n
                                \n
                              • Relaxation is a goal \u2013 for example becoming more relaxed from head to toe:<\/li>\n
                              • Try tensing and then relaxing each muscle group<\/li>\n
                              • Breathe deeply as you are relaxing<\/li>\n<\/ul>\n

                                Meditation is not goal oriented. Rather it means to:<\/strong><\/p>\n

                                  \n
                                • Bring a focused awareness to each moment<\/li>\n
                                • Suspend judgment, being mindfully focused and aware<\/li>\n
                                • Be compassionate and kind with yourself and others<\/li>\n<\/ul>\n

                                  8. CREATE A PEACEFUL ENVIRONMENT<\/h4>\n
                                    \n
                                  • Play your favorite music in the background<\/li>\n
                                  • Light a candle or two (be sure to extinguish when finished)<\/li>\n<\/ul>\n

                                    9. SLOW DOWN AND ENJOY THE MOMENT<\/h4>\n