Create a mindful holiday

The holiday season is my favorite time of year. It’s filled with excitement and celebration, and there is often a lot of hustle and bustle. While it's one of my favorite times to connect with my loved ones, I must also remind myself to slow down and take moments of calm. I need to relax my brain, which wants to do it all and fill my own cup.

Here are three simple yet powerful practices that help me center my mind, calm my nervous system, and restore balance.

1. Box Breathing

Box breathing is a quick and effective way to calm your body and mind. It’s particularly helpful when you're feeling overwhelmed or stressed. The technique is simple: inhale, hold, exhale, and hold again, each for a count of four.

How to do it:

• Inhale for a count of 4.

• Hold your breath for a count of 4.

• Exhale for a count of 4.

• Hold your breath again for a count of 4.

Repeat for 3-5 minutes, and you’ll quickly feel your body relax and your thoughts clear. I use this when I need a quick reset. The best part is that you can do it even around others - nobody will notice

2. The 4-7-8 Breath

The 4-7-8 breath is another breathing technique that promotes deep relaxation and helps reduce anxiety. It’s perfect for quieting your mind. I often use this when preparing for sleep after a long day. This method is rooted in yoga and helps restore balance to your nervous system.

How to do it:

• Inhale through your nose for 4 counts.

• Hold your breath for 7 counts.

• Exhale slowly through your mouth for 8 counts.

This cycle can be repeated for four breaths, and if you need a deeper calm, you can extend the practice for several minutes.

3. Tapping with Mantra

Tapping (also known as the Emotional Freedom Technique, or EFT) is a simple, gentle form of acupressure that involves tapping on specific points on the body while focusing on a mantra or affirmation. Affirming positive statements while tapping helps calm your mind and reframe your mind. Once your mind is on board, your body will naturally follow and relax.

How to do it:

Tapping gently the following places while repeating a mantra like, "Even though I feel overwhelmed, I choose to be calm and centered."

• Tap on the following points while saying your chosen affirmation or mantra:

  • Each finger on your hands (karate style)

  • The top of your head

  • Your eyebrow point (right above your eyebrow).

  • The side of your eye.

  • Under your eye

  • Under your nose.

  • Your chin point.

  • The collarbone point.

  • Under your arm.

FYI: You don’t have to get through all the places to start feeling the effect. Sometimes, when I’m in public, I will close my eyes and tap my hand to feel a sense of calm.

The holiday season doesn't have to be chaotic and overwhelming. These simple practices will help you create moments of calm and reconnect with yourself.