3 mindfulness practices to manage stress

The holidays are stressful. Full stop. Are you feeling depleted from all of the merry making? You are not alone. Mindfulness, which simply means paying attention on purpose, can help alleviate stress by gently bringing your attention back to the present moment. And the best part? Many mindfulness practices can be incredibly effective in small, intentional doses.

Here are three, simple mindfulness practices that you can do anytime, anywhere to help you manage stress during the holiday season and beyond.

Peppermint breathing

This cooling breathwork helps to calm your nervous system and your mind. Start by sticking out and rolling your tongue. Can’t roll your tongue? No problem! Gently stick out the tip of your tongue. Now take a long, smooth inhale in through your mouth. Feel the cool air glide in over your tongue. Hold for a moment at the top of your inhale, then exhale slowly through pursed lips (your lips will form a small circle) as if you are blowing out a candle. Repeat three to five times. Notice and name how you feel.

Peace begins with me

Rest your hands in your lap, palms facing up. Bring your pointer finger to your thumb. Gently rub your fingertips together, drawing a small circle with your thumb. Move to your next finger and continue until you’ve reached your pinky, rubbing each finger gently with your thumb. Now bring your thumb back to your pointer finger and whisper to yourself “Peace begins with me” moving your thumb from one finger to the next on each word. You can easily repeat this mantra quietly to yourself if you are not alone; no one will notice your fingers slowly moving.

Take a mindful walk

Take a short walk outside and bring your attention to your five senses. As you walk, name five things you can hear, four things you see, three things you can smell, two things you can feel and one thing you can taste. Can’t get outside for a walk? Quietly make this mindful list to yourself in your mind anytime, anywhere.

A few additional, simple and stress relieving tools that may serve you well after the holiday season include:

• Drink a cool or cold glass of water
• Hug yourself or a loved one for a full 30-seconds
• Take three deep breaths, relaxing the shoulders away from the ears on each exhale
• Repeat this mantra to yourself: I am enough

Wishing you well, mama. Looking for more ways to incorporate the tools of yoga and mindfulness into your mothering? Find yoga classes and retreats to support you from preconception through parenthood at Whole Mama Yoga.