Lifestyle Studio Goffs Oak Herts MediationMeditation Practices

Christmas time is fast approaching and a change in season with colder weather can ignite stress. For many of us, the festivities can be busy and challenging. It may feel as though there are not enough hours in the day. Meditation practices for the festive season can certainly help.

It’s important to remember that the body needs time to rest and recover to avoid getting ill.  Try to take deep breaths regularly, nourish the body with seasonal and healthy food to combat the odd mince pie or chocolate!. Self-love means making time for you.

I would like to share 3 meditative practices for the Festive Season to help you cope.

Yoga brings balance in times of stress, It’s essential to balance stress with its antidote: relaxation. This is one of the many reasons yoga is beneficial; it can gift you the invaluable tools to release stress and restore balance.  When there are challenging busy times and you feel your stress levels rising, try the following yoga and meditation practices to activate your innate relaxation response

Childs Pose

This restorative yoga pose allows you to experience a physical shape that slowly unwinds tension. When you settle into supported child’s pose – you have an opportunity to cultivate calm. This restorative form may encourage you to slip into silence, soften your senses, and relax.

  • Kneel on a padded mat or folded blanket
  • With knees, a comfortable distance apart and feet close together, come down to your hands and knees
  • Let your hips sink back towards your heels, resting your torso and head on the floor
  • For more support, you can place a bolster under your sit bones, ankles, torso or head

Om Mantra

If you regulate your breathing patterns and learn to quiet an overactive mind, you can help to feel so much calmer and relieve stress.  If you repeat a sound, word or phrase this can become your mantra. The vibration of Om – pronounced AUM.

  • Sit in a comfortable position
  • Close your eyes and practice a few gentle rounds of deep breathing
  • Let your breath move in and out of your tummy, ribcage and chest
  • Invite Om to join your breath: on the inhale, feel your breath move in through your nose.
  • On the exhale, chant “ahhhhhh-ohhhhhh-mmmmm”
  • Feel the vibration in your body and then allow Om to ride the length of your exhale.
  • Keep practising for several rounds

Metta Meditation

The Metta meditation is a technique to focus your attention and give the mind a rest.  Metta meditation promotes feelings of loving-kindness, compassion and love.

  • Sit or lay in a comfortable position.
  • Begin by inviting in several deep breaths.
  • Then, repeat the following: “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.”
  • Repeat this mantra over and over, until these words permeate you.
  • And then, when you’re ready, expand that loving-kindness to include others. At first, you may expand to loved ones, but eventually, expand to people and situations that cause stress, and ultimately to all beings everywhere.
  • Practice as often as you can, even if only for a minute at a time.

At this time of the year, we can get very stressed, tired and overwhelmed. Take 5-10 mins out of your day and carve out space to experience the power of rest

Our future is created by choices we make every minute.

If you would like to learn more about mindfulness or meditation then contact us at  Lifestyle Studio to book a FREE place on Tuesday 8th January at 10.45am – 11.30am.