For many of us, December is a joyful but complex time. During the season of ‘thinking of others,’ this pronounced outward focus can cause us to feel drained mentally, physically, and emotionally. While generosity of heart remains a virtue, it is essential to set aside pockets of time to reset and recharge.
Does the prospect of incorporating online meditation into your daily routine during the bustling holiday season feel next to impossible? It doesn’t have to be. Below are some brief, accessible meditation practices that you can call upon anywhere, anytime—even while standing in line at the store—to assist you in regaining that sense of balance amidst the swirl of gift-giving and holiday events.
Sama vritti breathing
Sama vritti is classified as equal part breath. In the traditional practice of Sama vritti, the length of the inhalation, retention of the breath, and exhalation comprise equal portions. This particular expression of Sama vritti does not include retention. Instead, it concentrates on establishing inhales and exhales of equal duration that connect seamlessly.
1. Take a few deep breaths to center yourself.
2. With your mouth closed, inhale through your nose for a count of four.
3. Exhale out your nose for a count of four.
4. If a count of four feels too long, try a count of three instead. Continue this pattern of breath for 7-10 cycles. It can be helpful to zero in on a physical spot where you feel attuned to the wave of the breath—the lower abdomen, the chest, or the nostrils, for example.
5. After completing these cycles, resume your natural cadence of breath, or continue with this rhythm of breathing for as long as you would like.
Viloma breathing
Viloma breathing is considered an interrupted breathing technique. The intent of this practice is to cultivate nuanced breath control and attain a greater capacity for deep breath. This variation of Viloma involves inhaling in three parts and exhaling in one part.
This breathwork exercise is suitable for most people, but it should not be practiced by pregnant women, those with hypertension, people with asthma, or individuals who have anxiety disorders.
1. Find a few deep breaths before beginning.
2. When you are ready, inhale to 1/3 of your lungs’ capacity. Pause for one second.
3. Inhale to 2/3 of your lungs’ capacity. Pause for one second.
4. Inhale fully. Pause for one second.
5. Exhale slowly and entirely.
6. Practice 7-10 cycles. Afterwards, take five, slow breaths at your own speed.
Relaxing each part of the body—a meditation
This meditation practice involves relaxing the entire body, little by little. Everyone can enjoy this meditation—at any time. It can be soothing to practice before going to sleep as a means to wind down. Experiencing this meditation while sitting or lying down can be ideal as it ushers in deep relaxation.
1. Close your eyes, breathe deeply, and draw your awareness to the crown of your head. Fully relax the top of your head and your temples.
2. Now, shift your attention to your forehead. Unfurrow your brow, and allow your forehead to lay flat. Relax the space between your eyebrows. Allow your eyelids to be heavy. Now, invite your cheeks to soften. Separate the rows of teeth to create ease in your jaw.
3. Shift your attention to your neck. Release any lingering tension. Afterwards, move to the heads of your shoulders—a complex space that is often home to tension. Take a few slow breaths, and invite your shoulders to move down, away from your ears.
4. Next, gradually widen your collarbones. Then, separate your shoulder blades in order to welcome space into your upper back.
5. Now, trace your awareness down your arms—encourage the upper arms, forearms, wrists, hands, and fingers to be still and heavy.
6. Transition your focus to your rib cage. Generally, when we concentrate, the rib cage flares forward. If you notice your front ribs jutting forward, draw them in and down.
7. Bring your awareness now to your lower abdomen. If you are activating your abdominal muscles, let go of that engagement, and embrace full relaxation here.
8. Transitioning to the lower body—bring your mind’s eye to your hips. Pause here for a few breaths. Give yourself permission to let go of anything you are holding onto in this space.
9. Next, allow your awareness to shift to your legs. Encourage the quadriceps, hamstrings, kneecaps, shins, and calf muscles to be heavy and at ease.
10. Finally, invite your concentration to your ankles, heels, and toes. Welcome softness and stillness into these spaces.
11. Lastly, scan your entire body slowly. Notice if there is any space where tension or gripping re-emerged. Without internal criticism, give yourself permission to let go of that gripping.
12. Remain still, and continue to breathe slowly and deeply for five to ten minutes, or longer.
Visualization Meditation
This meditation entails centering the mind’s eye on a specific place—real or imagined—that lends you a sense of sincere happiness, contentment, and tranquility. This meditation can be practiced anywhere. The ability to sit or lie down can be especially comforting, if space and time allow.
1.) Close your eyes and let your eyelids be heavy. If you don’t feel comfortable closing your eyes or are in a space where you cannot close your eyes, focus on something a few feet in front of you that is unmoving. Rest your eyes here.
2.) As you breathe deeply, envision a favorite place, a fond memory, or an imagined setting—whatever feels intuitive right now.
3.) Once you have clarified this place in your mind’s eye, observe it thoroughly by utilizing the five senses.
4.) Slowly reflect upon the following: What time of day is it? What season is it? What is the temperature and weather like? Do you notice any noise in this place—either clear or faint? What does this place smell like? Are the colors and forms before you vivid or muted? How are you existing in this place—are you sitting or moving? Are you with others or alone? Finally, how does it feel to be in this place?
5.) As you continue to sense this place completely for several minutes, breathe fully and slowly.
The next time you feel vexed, frazzled, or pulled in a multitude of directions—pause. Find five deep breaths, and recall one of these meditation practices. These techniques nurture mindfulness and can serve as a valuable tool in helping you feel less depleted and more energized this holiday season.
Looking to weave meditation into your daily life on a regular basis? Book a class today, and discover the life-changing benefits meditation holds.
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