Encouragement – Page 16

Christmas Countdown 2023

Countdown to Christmas: 12/14/23 — “Practice Mindful Waiting”

Posted on December 14, 2023December 14, 2023 by Neal Saye

This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.

On the front of each card is neat little picture, and on the back are the instructions for the short meditation.

Today, the 14th Day of Advent … PRACTICE MINDFUL WAITING.

Here are today’s instructions:

It could be a queue of Christmas shoppers, it could be a traffic jam on the way into town, it could be something completely unexpected; but at some point in the festive period you will be made to wait. Instead of seeing these enforced pauses as frustrating inconveniences, let’s use them to our advantage and treat them as little opportunities to exercise mindfulness.

For example, when you find yourself in a queue, resist the temptation to take out your phone. Instead, stop and notice your breathing, look around at where you are and what is going on. What do you see, hear, feel, smell? Notice the other people around you, hear the various noises of the daily bustle. Consider any current physical sensations, any emotions you are experiencing.

Look out for other pauses in general daily life in which to do this – a boiling kettle, a computer loading screen, a wait at the bus stop, etc.

Try to be in that moment and enjoy it rather than impatiently waiting for the moment to end. There’s a lot you can notice in a few seconds. Appreciate the mini-breaks life provides you.

This one is definitely a bit of a challenge in our too-busy world. But SO rewarding when we actually practice it.

Robert … waiting at Savannah Wildlife Refuge

Christmas Countdown 2023

Countdown to Christmas: 12/13/23 — “Enjoy a Hot Drink”

Posted on December 13, 2023December 13, 2023 by Neal Saye

This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.

On the front of each card is neat little picture, and on the back are the instructions for the short meditation.

Today, the 13th Day of Advent … ENJOY A HOT DRINK.

Here are today’s instructions:

Time to treat yourself to a relaxing drinks break. Decide on which warm, soothing drink you would prefer — tea, coffee, hot chocolate; perhaps a seasonal mulled wine or hot toddy — and pour your full attention into the experience.

Pay attention to the sounds and sensations involved in making the hot drink. Hear the gurgle of the boiling water, see the steam rising, smell the drink’s aroma, feel the movement of the spoon as you stir. Notice every little action.

Wrap both your hands around the mug (check it is not too hot first). Notice and focus on the warmth resonating through your hands and body.

Drink peacefully and exclusively: alone, with your phone off. Try to resist any outside distraction — keep your attention on the drink.

Take each sip slowly — taste it, focus on your enjoyment of the taste, feel the liquid as it swills in your mouth and as it passes down inside your body.

Take your time. Don’t rush it down, take as long as you need to enjoy your drink. Notice how it makes you feel. Are you relaxed? Warmed up? Energised?

Drinking mindfully helps you practice how to direct your attention consciously and is a very effective form of relaxation.

Robert and I “meditated” with Caramel Brûlée Latte this morning here in Atlanta.

And a few of our other hot drinks over the years …

May you sip in peace today.

Christmas Countdown 2023

Countdown to Christmas: 12/10/23 — “Listen to Christmas Music”

Posted on December 10, 2023December 10, 2023 by Neal Saye

This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.

On the front of each card is neat little picture, and on the back are the instructions for the short meditation.

Today, the 10th Day of Advent … LISTEN TO CHRISTMAS MUSIC.

Here are today’s instructions:

Today your task is to mindfully listen to a Christmas song. It doesn’t matter if this a carol, a hymn or a pop song, but try to avoid any songs that you know well. Ideally you will be able find a Christmas song that you have never heard before.

Sit or lie comfortably, away from all distractions and close your eyes. Let go of any thoughts of whether you will like the song or not. The aim is not to review the song, it is to practice the exercise of mindful listening.

Now press play and listen intently to the music. Be present in every second of it, exploring the sounds you hear. Consider all the different instruments being used in the music’s composition, appreciate the sound of the individual element and how it interacts with the overall piece.

Pay attention to the thoughts and emotions that the song evokes. How does it make you feel? Does it conjure particular memories? Is there anything particular about the song that you like or dislike? Are there some sounds that you prefer more than others? Any that you don’t recognise? Does anything about the song surprise you? What does the song say to you about Christmas?

When the song finishes, listen to it again, remaining focused on all its elements. By keeping your attention solely on the music, you may notice how other thoughts and concerns that usually cloud our minds drift away.

Here’s one I found (that I would not have chosen to hear if not for this meditation). A lighthearted and fun look at Christmas from country pop singer Walter Hayes …

The song, “Fancy Like Christmas” …

https://youtu.be/I6238MYsB9A?si=N5Kff2gZgRZWdtoq

And another more traditional and serious but childlike examination of Mary and Joseph’s trek …

The song, “Little Donkey” …

May your heart sing with joy this Sunday.

Christmas Countdown 2023

Countdown to Christmas: 12/9/23 — “Exercise Mindful Gratitude”

Posted on December 9, 2023December 9, 2023 by Neal Saye

This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.

On the front of each card is neat little picture, and on the back are the instructions for the short meditation.

Today, the 9th Day of Advent … EXERCISE MINDFUL GRATITUDE.

Here are today’s instructions:

In a couple of weeks you may be given presents by your loved ones, things that (on the whole!) you will likely be grateful for. But before that, be alert to the other things in your daily life that, when considered mindfully, make you thankful.

Take a few moments to write down something from the day for which you are grateful. It could be big and obvious thing or something small that you’ve never really considered before. Just be on the lookout for things you appreciate and whatever they are, write a couple of sentences explaining why you are grateful for them.

e.g. I am grateful for my husband who brought me a cup of coffee this morning without me even asking. It made me feel very fortunate that he is in my life and he thinks and cares about me.

e.g. 1 am grateful for where I live, to have a comfortable home in a nice neighbourhood, with hot water and refrigerated food…

Notice how it makes you feel to express your gratitude in words. Consider repeating this task tomorrow, and the day after.

This exercise helps us appreciate things that we often gloss over without giving due gratitude. Writing them instead of simply thinking about them sharpens our focus on the appreciation we feel.

Christmas Countdown 2023

Countdown to Christmas: 12/8/23 — “Write Christmas Cards Mindfully.”

Posted on December 8, 2023December 8, 2023 by Neal Saye

This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.

On the front of each card is neat little picture, and on the back are the instructions for the short meditation.

Today, the 8th Day of Advent … “WRITE CHRISTMAS CARDS MINDFULLY.”

Here are today’s instructions:

For some, the annual writing and sending of Christmas cards is a bit of a chore, done more with a sense of necessity and propriety than any real enjoyment. Here are some suggestions for taking a more mindful and compassionate approach to this activity:

Don’t rush through it. Set aside the time to write the cards in a calm and attentive way.

For each card, think about the person/people you are writing it to. How did they make it onto your Christmas card list? Take this moment to focus your mind on the bond you have with them and what they mean to you.

Focus on the goodwill you have for your cards’ recipients; think specifically about the compassion each person inspires in you and the good things you wish for them.

Also notice the physical elements of the activity. The feel of the pen in your hand, the smoothness of the card’s surface, the taste of the envelope seal, etc.

Examining your individual bonds with friends and family and noting how they make you feel can turn this apparent chore into a deeply meaningful experience.

A few of our Christmas cards over the years …

For today’s meditation, I had to adjust it a bit. We have already sent out our Christmas cards for this year. So I thought about the folks we sent cards to and then sent positive thoughts their way.

“May you be happy. May you be healthy. May you be safe. May you be at peace and live your life with ease.

Christmas Countdown 2023

Countdown to Christmas: 12/7/23 — “Embrace Your Jolly Side.”

Posted on December 7, 2023December 7, 2023 by Neal Saye

This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.

On the front of each card is neat little picture, and on the back are the instructions for the short meditation.

Today, the 7th Day of Advent … “EMBRACE YOUR JOLLY SIDE.”

Here are today’s instructions:

Time to spread some seasonal cheer. Throughout the day, look for any opportunities to smile, laugh and be jolly, and try to mindfully experience these moments.

It can start when you get up in the morning. Stand in front of the mirror, think a happy thought and smile.

Observe the movements in your face and eyes. See how it makes you feel. Think about why the thought you had is a happy one. Then as the day unfolds, smile at the people you meet and be present in that moment. Notice how the other person reacts to your smile.

Look for opportunities to laugh and to initiate laughter. Talk to a funny friend, share a joke or tell a humorous story, watch a comedy show or film, think back to a funny moment from your life.

Try to be fully present when the laughter comes. Notice the physical sensations it makes you feel. Hear the sound of laughter; observe the facial expressions of the other people laughing with you.

Smiling and laughing are relaxing and help lower the heart rate. Let the jolliness out and notice the positivity and relaxation that it brings.

May you Smile and Laugh a lot today!

Christmas Countdown 2023

Countdown to Christmas: 12/6/23 — “Practice Self-Compassion.”

Posted on December 6, 2023December 6, 2023 by Neal Saye

This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.

On the front of each card is neat little picture, and on the back are the instructions for the short meditation.

Today, the 6th Day of Advent … “PRACTICE SELF-COMPASSION.”

Here are today’s instructions:

With presents to buy, social engagements to meet and family commitments to think about, we spend so much time thinking of what we could do for others that anxiety can creep in. Sometimes we may lay awake at night worrying about our own shortcomings or the little things that didn’t go as pianned.

It is important not to lose sight of yourself, and to give yourself credit for your positive qualities.

This evening, exercise some mindful self-compassion by writing down three things that you did well today.

You are free to write what you want – it could be that you did a good job, that you ate well or exercised well, or were a good friend or caring family member to somebody – anything at all from the day that you feel that you did well.

It doesn’t matter whether the things you write are big and important or small and insignificant. The only goal is to spend time thinking about yourself in a positive light.

Praise yourself. Be as kind to yourself as you would to a dear friend.

This task requires us to focus on the positives of the day rather than the negatives, and helps to promote a happier and healthier relationship with ourselves.

Christmas Countdown 2023

Countdown to Christmas: 12/4/23 — “Write a Mindful Christmas List”

Posted on December 4, 2023December 4, 2023 by Neal Saye

This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.

On the front of each card is neat little picture, and on the back are the instructions for the short meditation.

Today, Day Four of Advent … “WRITE A MINDFUL CHRISTMAS LIST.”

Here are today’s instructions:

Your task today is to write a Christmas list – but this is not the kind of list that a child would write to Santa, this list will take the form of a mindful freestyle writing exercise. Take a pen and a clean page, and set aside 20 minutes.

Without any mental preparation, start writing down the things you most want from Christmas this year. But think beyond the presents you would like to receive – consider the more immaterial aspects: the emotions you want to feel, the situations you hope to occur.

With each item on the list, focus your mind purely on that thought, and follow it through to wherever it takes you. Explore the reasons behind your wishes and keep writing what comes to you.

Perhaps you are hoping for a harmonious family gathering; maybe you’re excited to see Christmas through the eyes of a little one; whatever your wish, just keep writing.

Don’t worry if it stops resembling a list or if the subject veers away from Christmas. The only aim is to put your train of thought to paper and see where it goes.

Letting your thoughts develop and expand further than they would usually go can be a very relaxing and revealing experience.

May your Christmas List be a Blessing to you and your/our World.

Countdown to Christmas

Countdown to Christmas: 12/3/23 — “Take a Winter Nature Walk”

Posted on December 3, 2023December 3, 2023 by Neal Saye

This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.

On the front of each card is neat little picture, and on the back are the instructions for the short meditation.

Today, Day Three of Advent … “TAKE A WINTER NATURE WALK.”

Here are today’s instructions:

Time to get outside and go on a winter nature walk.

As you start your walk, be mindful of the physical sensations of walking, like the lifting and falling of your feet, their contact on the ground, the movements of the muscles in your legs and body. Feel the cool, crisp air as you breathe it in.

Be attentive to nature as you walk. Take in the sights, sounds and smells. Take time to stop and examine things more closely. Consider the feelings and emotions that these things evoke. Be alert to the aspects of nature that contribute to the wintry feeling: the bare branches of trees, a layer of frost, your breath in the air, a brittle twig snapping underfoot.

If you are lucky enough to have snow, feel and hear it as you press it under your feet. Feast your eyes on how it dresses the world in sheets of white. Pick some up in your hand and feel the icy tingle. Examine it close up, study the beautiful pattern of a single snowflake. Note all the emotions and associations that come to mind while walking in the snow.

Spending time to mindfully experience nature is a healthy way to reduce stress and freshen the mind.

A sampling of our winter walks over the years …