This time of year tends to fly by for most people. The holiday season, which can stir up a wide range of emotions, often feels like it speeds the clock up. On top of that, you may have the academic year wrapping up, many businesses closing out their fiscal year, and people preparing to take time off before the new year. We’re inundated with ads for Black Friday, Cyber Monday, and reminders to get everything done before the holidays.
As exciting as this season can be, it can also feel overwhelming. Our bodies hold on to this stress and tension. Without even realizing it, we clench, tighten, and stay in a state of alert. During this time of year, taking just a few moments to slow down and be present can help us feel more grounded and can make a meaningful difference. We can practice being right here, right now, and cultivate gratitude for what we have—especially in a culture of overconsumption and always wanting more. What better time to begin than right now?
Start by placing your feet on the ground, sitting upright, with your arms relaxed. Let’s do a quick scan of your body. Notice any tension or uncomfortable spots. Drop your shoulders, unclench your jaw, release your tongue from the roof of your mouth, and let out a sigh.
Now take one slow, deep breath in through your nose, letting the air fill your stomach like a balloon for four seconds… hold for two seconds… and release the breath out through your mouth for six seconds. Repeat this a few more times.
Next, let’s do one of my favorite grounding exercises to help bring us into the present moment. Using our five senses is a powerful way to anchor ourselves in the here and now. This is the 5-4-3-2-1 grounding exercise:
- Notice five things you can see. Look around your space and name them.
- Find four things you can touch. Feel their texture. Are they rough or soft? Warm or cool? Describe how they feel.
- Tune in to three things you can hear. What sounds are around you? Name them.
- Identify two things you can smell. What scents do you notice?
- Lastly, notice one thing you can taste. If there isn’t anything available, think of a taste you enjoy or take a sip of water.
Take one last slow, cleansing breath and gently release it.
Now, check back in with your body. Do you notice any differences? I know I feel more relaxed. This simple exercise is a great tool to use daily or anytime you feel overwhelmed. Try it with family or friends and notice how much more present everyone becomes.
The more present we are, the more fully we can enjoy the here and now—and this holiday season.
Happy Holidays!
Disclaimer: The content presented in this post should not be used in place of direct medical advice/treatment and is solely for information purposes. The author of this post and Virco entities are not responsible for any injury while performing an activity or exercise that has been described in this post.
