If you look up topics regarding how to have a stress free holiday, they all have a few things in common: take a break from the news and electronics and embrace the holiday, while being present to your friends and family. In theory that is great advice, yet how do we put it into practice?
One thing I have put into practice to help me get out of my own head, become grounded and present to the moment, is to become aware of my senses. Even outside of the holiday season, this is applicable to everyday life.
When we become aware of what smells are in the air, the noises we hear, what we are feeling, seeing and tasting, this helps us deepen our mind-body connection and become less reactive to the situations around us. In turn, this allows us to become observers of what we are experiencing in order to make choices that promote efficiency and productivity, while allowing us to enjoy and embrace the season by being present and focused instead of tired and overwhelmed.
Here are a few easy ways to engage your senses during this holiday season:
SIGHT- Look around you and take in the details of 3 things around you; notice the color, the size, how looking at that object makes you feel. Choose things that give you a feeling of calm, peace, happiness.
SOUND - Listen to the sounds around you; do you hear the silence around you, children laughing, maybe a couple reminiscing. Focus on what is pleasing to you as you are in that moment. Alternatively, if at home, give yourself time to play songs that make you happy or a meditation that you can get lost in.
TOUCH - Make a list of 3 things you are curious about that you want to feel. Just take in what the fabric feels like in your hands. Do you have a pet? What does your animal's fur feels like as you pet them? Be present to what you are feeling and noticing in this moment, and if your mind wanders to a memory or “story”, bring it back to the experience of what you are touching and feeling.
SMELL - Think about your favorite scent. Maybe it is a scent of the season like pine, or a reminder of warmer weather like ocean air. Whatever it is, these scents can help bring a sense of calm. As an added note, citrus and lemon scents have been shown to reduce stress by lifting your mood.
TASTE - This becomes an important sense as we approach holiday celebrations and can be a powerful tool in controlling how much and what we eat. When temptation strikes, engage your sense of taste to the experience of what you are eating by noticing the spices, the texture, and density of the food. Notice how it feels in your mouth and the response your body gives you.
So often, whether at a social gathering or at home, we rush through a meal and are left unsatisfied wanting more. Slowing down the process and being engaged during this time can allow us to hear when our stomach is full, not stuffed. You can activate your taste sense in the evening by brushing your teeth to avoid late night eating. Ask yourself: How does your tongue taste before? How does your toothpaste taste and how clean does your mouth taste after?
Using your senses can be a great tool to become grounded and present in any day and is something you can practice on a regular basis. When those stressful moments hit, you will be ready and know what to do to get through it.
Happy Holidays!
Donna Taylor, Health Coach
