Calm In 1 Minute

We sing about the holidays being “the most wonderful time of the year.” But between traveling, baking, and mile-high to-do lists, this upcoming month can often turn into a stress-a-palooza.

So next time you’re feeling high-strung and scatterbrained, find 60 seconds in your day to try one of these 3 super-fast meditations to help you breeze through the holidays with ease. You’ll be surprised…they’re probably not what you think 🙂

1. The Cooking Meditation

Practicing this simple 60-second meditation from Harvard HealthBeat while you’re cooking, at work, taking a walk, or eating. It will encourage you to feel more engaged in your life.

• Bring your attention to all of the sensations in your body.
• Breathe in through your nose, allowing the air to move downward into your lower belly. Let your abdomen expand fully. Then breathe out through your mouth. Notice the sensations of each inhalation and exhalation.
• Proceed with the task at hand slowly and with full deliberation.
• Engage your senses fully. Notice each sight, touch, and sound so that you savor every sensation.
• When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment.

2. The Winter Morning Meditation

One of my favorite ways to change my state-of-mind is to meditate deeply on a part of nature. Take five minutes to look closely at a tree (perhaps it’s snow-covered). Study the details of its texture and structure. When you do this, you develop a sense of reverence. You begin to see how complete and fully alive the natural world is at all levels. Meditating on nature can be calming, fascinating, and inspiring all at once.

3. The Chaos Meditation

Next time you’re feeling paralyzed by all of your obligations, head to the nearest window, look outside, and breathe for 60 seconds. Let go of your thoughts, and slowly observe each of the sounds around you…the holiday music playing, the dishwasher humming, the chattering people. Once you quiet the idea that you are going to hush the surrounding noise, you’ll begin to feel internal silence.

Happy holidays!