Simple meditation exercises for cutting December stress
7 December 2021 Estimated time: ~2 min.
December brings us Santa Claus and Christmas joy, New Year΄s Eve and winter holidays, but also deadlines that drain us out, the pursuit of gifts, intense preparations for the holidays, reunion with friends and relatives. Lots of stress, in a word!
What can we do to make it easier to get through this period? We can prevent, first of all! Rest, vitamins, sports, healthy diet. But also relaxation techniques, so that the stress does not nest in time and overflow in December.
An exercise for the mind and soul
Beyond controversy and preconceptions, meditation has become a way of life for many people, because it brings relaxation, escape from daily stress, and broadens emotional and spiritual horizons.
It is considered a type of complementary medicine, inducing a deep state of relaxation and a calm mind. It’s simple, free (you can find hundreds of meditations on YouTube) and doesn’t require any special equipment. Moreover, you can practice meditation wherever you are.
We can opt for guided meditation (visualization), through which you see with your mind’s eye mental images of places or situations that induce a state of relaxation. Try to use as many senses as possible in this process, such as smells, images, sounds and textures.
Repeat the magic word
There is also the meditation with the help of mantras, which involves the silent repetition of a certain word or expression to prevent the appearance of stressful thoughts. Examples would be the The Lord’s prayer in the Christian tradition, the holy name of God in Judaism, the Man Mantra of Hindus or statements such as "I feel at peace" or "I love myself", good for everyone.
OM SHANTI OM is one of the oldest mantras: OM is the sound of the universe, the primordial sound, and shanti means "peace" in Sanskrit.
Close your eyes, think of a loved one, animal, plant, stone or whatever you want and imagine how you send love and gratitude, with your whole being. These two are extremely uplifting feelings that bring a lot of joy, optimism and inner peace.
Take five free minutes to focus on breathing! Sit with your back straight, eyes closed and one hand on your stomach. Inhale slowly through your nose, feeling the breath start in your abdomen and follow the course to your brain. Reverse the process as you exhale through your mouth. Deep breathing reduces the effect of stress by slowing the heart rate and lowering blood pressure, releasing the body from tension. Peace, serenity, calmity.