The holiday season can be a beautiful time of year,
Spending time with family and friends,
Maybe travel.
On the other hand,
The holiday season can be incredibly triggering and filled with grief.
This meditation is for anyone who may be feeling those uncomfortable emotions,
That feeling when everything is supposed to be fun and magical and it's just not.
Maybe you're navigating some grief,
Maybe you're spending the holidays alone.
No matter where you are in this moment,
I invite you here again and again,
As many times as you need to,
To come back to the home within yourself.
Take a moment to settle.
Remember this time,
This space you're in,
Can bring up so much memories,
Expectations,
Pressure to be joyful.
And the quiet reality is that this time of year doesn't feel like that for everyone.
You might be missing someone,
You might feel disconnected from self,
From family.
You might feel the weight of traditions that don't fit your life anymore.
Whatever is here,
Let it be here.
This is a practice of self-compassion.
Inhale gently through the nose and exhale all the way out.
Begin to notice any sensations in the throat area.
Take a gentle breath into the throat and then exhale,
Let it go.
Notice any sensations in the chest area,
Maybe the heart.
Bring a gentle inhale,
Dropping down into the belly.
Notice any sensations here.
Soften,
Let it go.
You see,
We're not attempting to change what is so in this moment.
We are simply giving ourselves a place to land,
A place to ground.
No need to change or resist what's actually happening.
All we're doing here is bringing ourselves back into the body,
Back into the present moment,
Soothing ourselves here and now.
Gently inhale for four counts.
Exhale for six.
Inhale for four.
Exhale for six.
Inhale for four.
Exhale for six.
Inhale for four.
Six.
Just pause here for a moment.
And quietly ask yourself at your mind's eye,
What is the hardest part about the holidays for me this year?
Just notice that answer that your inner wisdom gives you.
Doesn't need to make sense,
Just notice and listen.
Take an inhale and sigh it out.
Just allowing space.
Sometimes when we acknowledge what is really happening within,
It settles,
It begins to dissolve and dissipate just by acknowledging.
Now I want you to breathe in through the nose and exhale through the nose.
Warming breath in through the nose.
Just a few rounds here to nourish the system,
Warm the body,
Warm and soften the thoughts at your own pace.
Now simply,
Softly let it go.
Now ask yourself at your mind's eye,
What do I need for myself this holiday season?
Maybe boundaries.
Maybe you need rest.
Maybe you need connection or quiet.
Maybe you need nothing more than your breath.
Listen for the answer.
Doesn't need to make sense fully to your mind,
Just notice the answers that come.
And here I invite you again to deeply inhale,
Filling the belly.
And then exhale,
Sigh it out.
And then when you're ready,
I invite you to return to your natural breath.
Maybe placing one hand at the heart center,
One hand at your belly.
Knowing that you don't have to get over anything today.
You don't have to pretend the feelings are not there.
All we have really is our present moment,
Our breath to anchor us in that very moment.
Remembering that we are stronger than we think.
Thank yourself for your practice.
And when you're ready,
Open the eyes.
Allow your gaze to soften as you notice the space that you're in.
I invite you to carry this steadiness with you into whatever this holiday season brings.
Return to this practice anytime you need,
As many times as you need.
Just allowing the edges to soften.
Creating a little space and peace within.
Thank you for allowing me to guide you.
Until next time.
