Tag: Meditation

Posted in Christmas Countdown 2023

Countdown to Christmas: 12/21/23 — “Taste the Flavors of Christmas”

Posted on 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 21st Day of Advent … TASTE THE FLAVORS OF CHRISTMAS.

Here are today’s instructions:

Certain flavours are inextricably linked to Christmas. A mince pie, a piece of gingerbread, a glass of sherry or eggnog, anything with nutmeg in it.

For this mindful tasting exercise, simply choose one of your favourite Christmas treats, and for a few minutes give your full attention up to the enjoyment of its flavours.

Before you start eating or drinking, sit down with your treat in front of you and engage your other senses. Notice how the treat looks, smells and feels. Is your mouth watering? Do you have any particular expectations? Fully experience the present moment, the palpable anticipation before the enjoyment.

Consume your treat as slowly as possible. Focus on the feel and taste of each bite or sip, the texture and sensations in your mouth. Consider all the flavours that are combined in what you can taste.

Try to block out all other thoughts and concerns for these few minutes of enjoyment. Channel all your attention solely into the experience of consuming this Christmas treat. Do the flavours bring back any fond memories of Christmases past? Are any other emotions awakened? Simply notice the progression of your emotions and bodily sensations as you eat or drink.

This exercise should demonstrate how much there is to enjoy when we take our time with our food and drink and focus our mind completely on the enjoyment of the present.

YUM!

Posted in Christmas Countdown 2023

Countdown to Christmas: 12/20/23 — “Wrap Presents Mindfully”

Posted on 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 20th Day of Advent … WRAP PRESENTS MINDFULLY.

Here are today’s instructions:

The wrapping of Christmas presents, while it may seem like a mundane, functional task, can become a meaningful and reflective experience when we apply mindfulness to it. Here are a few suggestions for wrapping your presents mindfully.

For each present you wrap, first hold it in your hands and think about the person it is for. Say their name and picture them in your mind. Consider your feelings towards them, why you have bought them this particular item and how they might appreciate it.

As you measure and cut the wrapping paper, be alert to all the sensations it involves: the feel of the scissors in your hand, the sound of the paper as you smooth it out, the sound of the blades cutting through it.

Watch with care as you neatly fold the paper, stick it with sellotape and so on. Take your time; be alert to each moment as you lovingly prepare each gift.

Consider the act of giving and how it makes you feel. Notice how acts of kindness and generosity have a positive effect on your own mood.

This exercise is an example of how just about any task, especially one we normally do on autopilot, can really come to life when we give it our undivided attention.

Posted in Christmas Countdown 2023

Countdown to Christmas: 12/18/23 — “Delve into a Book”

Posted on 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 18th Day of Advent … DELVE INTO A BOOK.

Here are today’s instructions:

Your task today is to commit a while to the almost forgotten art of curling up in front of the fire with a good book. Okay, a fireplace is not a requirement, but try to find a warm, quiet and cosy place away from technological distractions in which to practice this mindful reading exercise.

Magnolia Springs State Park, GA

Choose a book, any kind you want, and first hold it in your hands, feel its weight, run your fingers over its cover. Notice the sound and touch of the pages as you turn them. Breathe in the smell of the book.

Slowly and calmly start reading. Savour each sentence, allow each description to form an image in your mind. Notice the writer’s use of language, take time to re-read particular parts that stand out to you, stop to look up any new words.

Delve fully into the world of the book. Appreciate the places, people and things that it creates for you.

Notice any emotions that the story and the overall experience of reading it makes you feel.

If your mind wanders, be patient with yourself. Just calmly acknowledge what took your attention, then let the thought drift away and bring your attention back to the world within the book.

Our study chairs where I do a Big Bunch of my reading …

Here’s what I’m (slowly!) reading now …

Oh my goodness, if you think some of your “parts” are terrible, READ THIS BOOK.

Robert and I also read books together. Well, more accurately I read aloud, usually while HR drives.

This current Christmasy one is our 182nd book we’ve read together …

Mindful Reading to You.

Posted in Christmas Countdown 2023

Countdown to Christmas: 12/17/23 — “Be Attentive to a Friend”

Posted on 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 17th Day of Advent … BE ATTENTIVE TO A FRIEND.

Here are today’s instructions:

True friends are very valuable things. They are there for us when we really need them and they like us for who we really are. Yet in the busy modern world of the smartphone and social media, it is not uncommon to find ourselves somewhat disconnected from our real, face-to-face relationships.

Your task is to disprove this suggestion and at some point this Christmas have a meaningful one-on-one conversation with a friend.

If you can arrange to meet face to face, make sure to be as attentive to your friend as possible. Make eye-contact, truly see your friend and consider their expressions, mannerisms and the way they are interacting with you. Listen intently and compassionately to what they say. Don’t plan what you will say. Go wherever the conversation takes you.

As you spend time with your friend, think about what things you cherish about your friendship, embrace the appreciation you have for it. Also, remain mindful of your own body language. How do you feel and behave when with your friend?

If you can’t meet up, the above can still be possible due to the wonders of online video technology. Failing that, give your friend a phone call. Pay close attention to their voice and look for opportunities to be cheerful in your conversation. Sentiments of love, optimism and humour between friends are things to be cherished.

Feel these joyful moments as they happen.

Oh, the joy of friendship!

May we all be more … Friend-ly.

Posted in Christmas Countdown 2023

Countdown to Christmas: 12/16/23 — “Give Yourself a Break”

Posted on 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 16th Day of Advent … GIVE YOURSELF A BREAK.

Here are today’s instructions:

There is a lot to enjoy about Christmas but sometimes we just need a break. From the advertising beginning in autumn, to the increased social and family contact, to the repetition of the same Christmas songs on TV and radio, we must remain wary of it all becoming a bit too much.

At some point this season, when you notice signs of stress coming on or when you feel that you have earned a break, use this task as a free token to take an hour or two out in which you do something relaxing and comforting that has nothing to do with Christmas and that is just for you.

Treat yourself. It could be a deep, long bath or an extended lie in in the morning. It could be a solo bike ride or trip to the cinema. As you spend your time away from the Christmas grind, enjoy, without guilt, the benefits of catering to yourself.

Let go of all other concerns for this period. Indulge yourself in the comfort of doing something just for yourself. Mindfully savour each moment. Note the positive emotions that you feel as the time unfolds. Finally, return refreshed to the duties of the day.

Remember that exercising self-compassion is not a selfish act – it is an important contributor to a healthy emotional well-being.

Take a break and put on the brakes to stress.

(P.S. HR gave me a wonderful gift/break yesterday — a deep tissue massage at Savannah’s beautiful Peacefully Rooted studio. It was gloriously relaxing and rejuvenating.)

Posted in Christmas Countdown 2023

Countdown to Christmas: 12/15/23 — “Use Your Nose Mindfully”

Posted on 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 15th Day of Advent … USE YOUR NOSE MINDFULLY.

Here are today’s instructions:

Your sense of smell can be one of the most powerful factors in getting you into the Christmas spirit. Today, let your nose take centre stage and be alert to all the festive aromas you come across both at home and outside.

Fresh pine, gingerbread, incense, cinnamon, candles, nutmeg, peppermint – the list goes on. When you notice a smell that you associate with Christmas, stop what you are doing, bring your nose to the scented object, close your eyes and focus on the sensations and feelings that come with the experience of smelling that aroma.

Perhaps the smell reminds you of a specific time or place from a past Christmas. Maybe it stirs a familiar or unexpected emotion in you. Maybe it ramps up the anticipation or the feeling of goodwill. Whatever feelings or thoughts you experience in this moment, just acknowledge and examine them for a lingering moment, then reopen your eyes and ease back into what you were doing before.

Focusing solely on the scent of an object lends an immediacy to our attention and brings us into the moment. Scent can also be very helpful in reducing anxiety.

What a wonderfully fun meditation this is today! I hope you try it.

Make your sense of smell bring you joy.

Posted in Christmas Countdown 2023

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

Posted on 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.

Posted in Christmas Countdown 2023

Countdown to Christmas: 12/12/23 — “Go Mindful Christmas Shopping”

Posted on 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 12th Day of Advent … GO MINDFUL CHRISTMAS SHOPPING.

Here are today’s instructions:

Christmas shopping can be a frantic experience. Online shopping makes things easier but at some point we all need to take a trip out to the shops and negotiate our way through the Christmas rush. Here are some tips on how to make the Christmas shopping trip a more mindful and rewarding endeavour.

The prospect of stress and discomfort can be cut down significantly before you even leave the house. Make a specific plan for your shopping trip. Think about what you want to buy and where you are likely to find it. Use this plan to keep focused on your trip.

As you make your way around the shops, treat the task as though it is a mindful walking exercise. Focus on your breathing, on your physical presence as you walk on the street and inside the shops.

Resist the temptation to rush. Take your time to acknowledge all the sights and sounds that you encounter.

Be attentive to the other shoppers and the busy shop assistants. Note without judgement their actions and expressions.

Consider all the positive aspects of the act of giving. Enjoy the feeling of satisfaction that comes with dedicating your generosity to someone you care about. Embrace the anticipation of imagining how the receiver will appreciate your chosen gift.

Importantly, if you don’t manage to make that perfect purchase that you had in mind, don’t be disappointed.

There is always something else. And remember, it’s the thought that counts!

Posted in Christmas Countdown 2023

Countdown to Christmas: 12/11/23 — “Mindfully Decorate”

Posted on 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 11th Day of Advent … MINDFULLY DECORATE.

Here are today’s instructions:

Some people adore decorating the house for Christmas, while others cringe at the thought of it. Wherever you put yourself on this scale, this exercise is designed to encourage a more involved and rewarding decorating experience.

The first step is to approach the task as though this is the first time you have ever put up Christmas decorations. Disregard any prior routines and consider anew which decorations to put where, and why.

Be fully present in the moment as you decorate. Examine each decoration before you put it up. Notice each detail of it – how it feels in your hands, how the light shines off its surface, what aspect of Christmas it represents. Think about each item’s existence, sitting in a cupboard for most of the year then coming out in December for its time to shine.

Give care and attention to the Christmas tree. Study its shape, smell its scent, touch its needles. Lovingly dress it in your chosen decorations.

Be aware of your thoughts and emotions as you go through the process of decorating the house. Do you start to feel anticipation for the coming days? Are there any decorations that instigate a fond memory from the past? Embrace these feelings as they happen.

By immersing ourselves fully in a task like this, we realise how much can pass us by when subscribing to a standard routine.

(Since we’ve already finished our decorating, I had to alter this meditation by thinking about our holiday decor.)