Winter Grounding For Coping With Sadness And Overwhelm

This is a gentle, trauma informed meditation for during the Christmas holidays. It is designed to support you if you feel grief, stress, isolation or loneliness during this season. The aim is to create emotional safety, reduce nervous system activation, and allow you to connect with steadiness during a time that can feel intense or isolating.

Music from #Uppbeat (free for Creators!)

License code: ZBZCUUQNAXRAAIXL

Transcript

This is a gentle trauma-informed meditation for during the Christmas holidays.

It's designed to support you if you feel grief,

Stress,

Loneliness or emotional overload during this season.

The aim is to create emotional safety,

Reduce nervous system activation and allow you to connect steadiness during a season that can feel intense or isolating.

So find a position that feels supportive to your body.

You might sit,

Lie down,

Close your eyes or keep your eyes open.

Whatever feels safest for you to do.

There is no right way to do this and if at any point you want to stop or adjust,

That's completely okay.

Invite a slow breath in through your nose and a soft breath out through your mouth.

Repeat this once or twice without forcing the breath.

Let it bring your attention to where your body meets the surface beneath you.

Notice the weight of your body,

The points of contact,

The support holding you up.

You don't need to relax,

Just notice.

If helpful,

Name three things you can feel in your body right now.

Imagine winter as a season of rest rather than expectation.

Picture a quiet landscape,

Perhaps snow covered or simply still.

Nothing is growing right now and nothing is failing.

Everything is just conserving energy.

Just as nature slows down,

You are allowed to slow down too.

If emotions are present,

Joy,

Sadness,

Numbness,

Irritation,

You don't need to change them.

Silently see whatever is here is allowed.

You're not required to feel festive,

Grateful or connected.

Your experience is valid exactly as it is.

Now bring to mind something that offers steadiness,

A place,

A memory,

A person on a quality like warmth,

Strength or calm.

Notice how your body responds,

Even slightly.

Now begin to bring your awareness back to the room.

Wiggle your fingers or toes if you like and when you're ready,

Open your eyes or lift your gaze.

Remember you can return to this sense of grounding anytime,

Even for a single breath.