Welcome to this meditation to take care of yourself during the holiday season.
The holidays can be a challenging time for us in many ways,
Related to family and seeing old triggers and habits and patterns resurfacing,
Too much food,
Maybe too much alcohol,
No routines,
No privacy,
And loneliness.
Because yes,
We can feel lonely when we're with our loved ones.
Whatever it is,
This meditation will help you to take care of your body,
Your mind and your heart while spending time with family this holiday season.
So I'm inviting you to find a comfortable seat or even lay down if that's feeling better for you right now.
And you can close your eyes,
Allow your shoulders to drop,
Your jaw to soften,
And let your hands just rest somewhere lightly in your lap or on your belly,
Depending on your position.
So before the day begins,
Before you step into another day of celebrations,
Before all the conversations,
The expectations,
The food,
The questions,
The same old stories,
Let yourself land right here.
Take a slow and deep breath in through your nose and a long breath out through your mouth.
In through your nose and out through your mouth.
And then continuing to breathe in and out through the nose,
Allowing your belly to soften and expand with each breath in,
And your face and your shoulders to relax with each breath out.
Because right now,
You don't have to prepare yourself to be anything or anyone today.
You don't have to be more perfect,
More patient,
More loving,
More grateful,
More fun,
More anything.
Right now,
You're simply arriving in your body,
And that is enough.
So deepening your breath and feeling where your body is supported by the surface underneath you.
And this could be the floor or the chair or your bed,
Wherever you are.
And allowing this surface to really hold you.
So sink a little deeper,
Letting gravity do some of the work for you today.
And if your mind and body already feel tense,
Busy,
Bracing,
That makes sense.
These times can be very challenging.
So offer yourself some compassion for whatever it is that you're feeling right now.
Placing one hand on your heart and one hand on your belly,
And just feel your breath move underneath your palms.
And quietly remind yourself,
I am here.
I am safe.
And I can take this day one moment at a time.
Deep breath in,
Deep breath out.
You can leave your palms where they are or bring them back into a more relaxed position.
And breathing deeply.
Today you don't need to eat less or more,
Depending on what your family expects of you.
You can eat whatever you want to eat,
Whatever feels good for you.
Today you don't need to say all the right things.
You are allowed to just enjoy yourself.
Today you do not need to manage everyone else's emotions.
You just take care of you.
Today you can just be you.
And you are allowed to pause.
You are allowed to step outside,
To go quiet,
To say no,
To say later,
Or to say maybe.
You are allowed to change your mind.
You are allowed to not take part in everything.
You are allowed to do it differently.
So let these words land gently.
I can be here without abandoning myself.
I can be here without abandoning myself.
I can be here without abandoning myself.
Deep breath in.
Deep breath out.
Now imagine an anchor dropping from your body deep into the earth beneath you.
Heavy,
Steady,
Securing you.
So that no matter what the day brings,
This anchor stays with you.
In conversations,
At the table,
In moments of tension or overwhelm.
When you feel triggered.
When you feel overfull,
Overstimulated,
Or emotionally flooded.
This anchor stays with you.
So visualizing that anchor from your body dropping down into the earth.
Anchoring you down,
Down,
Down,
Deeper.
And if you feel that you're struggling,
If you notice old patterns rising,
You can meet them with curiosity instead of judgment.
So lovingly repeating to yourself,
Today I choose presence over perfection.
I can take care of myself even here.
Deep breath in.
Deep breath out.
Now just set one simple intention for today.
Not a rule,
Not a promise,
Just a gentle guidance.
And maybe it's something like,
Today I will move slowly.
Or today I will check in with my body.
Or today I take breaks when I need them.
Whatever comes up in your mind,
Let that intention arise.
And let this intention be small enough to keep.
And repeat your intention in your mind,
And while you do,
Feel it settle into your body like a soft yes.
Feel it land.
And feel it connect with that anchor within you.
Deep breath in.
Deep breath out.
So it doesn't matter what these holidays will bring for you.
You are anchored within yourself.
You check in with yourself every day,
At multiple moments throughout the day.
And you keep reminding yourself that you are allowed to just be you.
You are allowed to do it your way.
You are allowed to be different.
And you are strong enough to stay grounded and anchored in yourself if that different behavior receives feedback from the people around you.
You love yourself,
And you choose your behavior,
Your actions,
Your words accordingly.
And know this doesn't change anything about your love for your family.
But for the first time,
You are fully choosing yourself.
You come first.
You create these holidays in a way that feels nourishing,
Supportive,
And good for you.
Just taking one final moment to stick with that feeling of anchoring down,
A feeling centered within yourself,
Feeling knowing that you are ready for today.
Taking one final deep breath in,
And exhale out.
And as you slowly open your eyes,
Remember this.
You are allowed to be here exactly as you are.
