Tag: Mindfulness

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.)

Posted in Christmas Countdown 2023

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

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 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.

Posted in Christmas Countdown 2023

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

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 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.

Posted in Christmas Countdown 2023

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

Posted in Christmas Countdown 2023

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

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 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.

Tugaloo State Park, Lavonia GA

May you Smile and Laugh a lot today!

Posted in Christmas Countdown 2023

Countdown to Christmas: 12/5/23 — “Study a Candle”

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, Day Five of Advent … “STUDY A CANDLE.”

Here are today’s instructions:

Candles are ubiquitous at this time of year and a mainstay of many a Christmas display. But how much time do you actually give to observing them?

Sit in a comfortable, peaceful place indoors where there is nothing that can distract you. Place a candle in front of you and light it. For five minutes, your task is simply to stare at the candle. Study everything you can about the candle, the flame and how it makes you feel.

Try to stay completely still and breathe slowly while maintaining your gaze on the candle. Watch the flame as it dances and flickers; is it beautiful, relaxing, hypnotic? Observe the wax melting at the top of the candle.

What other senses does the candle engage? Does it give off a scent? What emotions does it evoke?

Stopping your mind from drifting for five minutes is a tough challenge. Don’t feel bad when your mind wanders – just acknowledge where it is going and gently bring it back to the candle and the moment.

This task helps you train your mind to channel its focus and to stay in the moment. With practice, you will experience the sensation of full awareness on the flame, as the rest of your surroundings fade away.

A sampling of our candles over the years:

May you see Light this day.

Posted in Christmas Countdown 2023

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

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, 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.