By Sarah VanNatta, MA, LPCC, Trauma Informed Yogi and Somatic Therapist
The holiday season, with its festive celebrations and gatherings, often brings a mix of joy and stress. As we navigate the whirlwind of activities, it's essential to find moments of calm where we can reconnect with ourselves.
Somatic practices, which focus on the mind-body connection, can be powerful tools for cultivating a sense of serenity during this busy time.
Let's explore how incorporating somatic practices into your holiday routine can enhance your well-being.
1. Intentional Breathing: Start your day with a few minutes of mindful breathing. Find a quiet space, sit comfortably, and focus on your breath. Inhale deeply, feeling your chest and abdomen expand, and then exhale slowly, releasing tension. Slow, intentional breathing can anchor you in the present moment, and for some, provide a sense of calm and clarity. This activity can be done throughout the day and be a quick way to re-ground and re-connect with yourself.
2. Body Scan Meditation: Take a break from the holiday hustle by practicing a body scan meditation. Lie down or sit comfortably, and systematically bring attention to different parts of your body. Notice any areas of tension, relaxation, or numbness. Simply observing and tuning into your felt sense. This practice can help promote relaxation and self-awareness, helping you reconnect with your body's signals.
3. Gentle Movement Practices: Engage in gentle movement practices like yoga or tai chi. These activities not only promote physical well-being but also encourage mindfulness and present-moment awareness. Choose routines that focus on fluid movements and breath awareness, allowing you to move with intention and grace.
4. Expressive Movement: Explore the therapeutic benefits of expressive movement, such as dance or authentic movement. Use this as an outlet to release pent-up emotions, tension, and to express yourself freely. Whether dancing alone or with others, this somatic practice can be a joyful and liberating experience while also encouraging connection between the mind and body.
5. Self-Massage: Treat yourself to the gift of self-massage. Use a foam roller, massage ball, or your hands to gently release tension in your muscles. Pay attention to areas that carry stress, like the shoulders and neck. This simple practice can improve circulation and may provide some pain relief.
6. Nature Connection: Spend time in nature and allow yourself to be fully present in the environment. Whether it's a brisk walk in the woods or a leisurely stroll in a nearby park, connecting with nature can ground you and provide a sense of calm. Take in the sights, sounds, and smells, immersing yourself in the beauty of the present moment.
7. Sensory Awareness: Heighten your sensory awareness by mindfully engaging with your surroundings through your senses. Whether savoring the flavors of a holiday meal or appreciating the warmth of a cozy blanket, tuning into your senses can bring you into the present and enhance your overall enjoyment of the season.
8. Digital Detox: Consider a digital detox during the holidays. Limit screen time and create moments of digital-free relaxation. Use this time to engage in somatic practices without distractions, allowing your mind and body to fully benefit from the experience.
9. Prioritize Rest: With a busy schedule, it's easy to neglect the importance of rest. Ensure you get enough sleep to recharge your body and mind. Quality sleep is a powerful tool for maintaining overall well-being, and during the holidays, it becomes even more crucial to manage stress effectively.
10. Set Realistic Expectations: One of the primary sources of holiday stress is unrealistic expectations. Acknowledge that perfection is unattainable, and it's okay to scale back on elaborate plans. Set realistic expectations for yourself and others, focusing on creating meaningful moments rather than flawless experiences.
As the holiday season unfolds, weaving somatic practices into your daily routine can help foster a deeper connection between your mind and body. Whether through intentional breathing, expressive movement, gentle yoga, or a simple body scan, these practices can bring a sense of balance and calm to your celebrations. Embrace the opportunity to nurture yourself holistically, making this holiday season a time of true mind-body harmony.
I enjoy helping clients connect mind and body for maximal wellness and healing! You can schedule a free phone consultation here to see if we would be a fit.
Cheers,
Sarah