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In this episode, we discuss the pressures and expectations of the holiday season. as we shift focus from the pursuit of perfection to appreciating authentic connection, gratitude, and love.
The episode concludes with a guided meditation aimed at fostering calm, relaxation, and gratitude amid the holiday hustle.
00:00 Introduction and Holiday Season Overview
01:01 Reimagining Holiday Expectations
02:12 The Beauty of Hallmark
04:10 Essential Oils for Holiday Mindfulness
- Lavender for relaxation during the body scan.
- Sweet Orange to uplift and energize during visualization.
- Frankincense to deepen your sense of calm and gratitude.
Ger the essential oils that I trust, and I will teach you how to optimize their use for a healthy, mindful, less stressful season: Mindfulness Aromatherapy Kit
05:36 Guided Mindfulness Practice
A Mindfulness Practice for Seasonal Sadness and Holiday Stress
This practice is designed to ground you, cultivate gratitude, and release tension, helping you find calm amidst seasonal changes and holiday busyness.
Step 1: Set the Scene
Find a quiet, comfortable space where you won’t be disturbed. Light a candle, diffuse a calming essential oil like lavender or sweet orange, or simply sit in natural light if available.
Step 2: Center Yourself with Breathwork
- Close your eyes and take a deep breath in through your nose for a count of 4.
- Hold your breath gently for a count of 4.
- Exhale slowly through your mouth for a count of 6.
- Repeat this breathing pattern for 2–3 minutes, focusing on the sensation of your breath.
Step 3: Body Scan for Tension Release
Bring your attention to your body, starting at your feet and moving upward:
- Notice any areas of tension.
- As you breathe in, imagine sending calm, healing energy to that area.
- As you exhale, visualize releasing the tension like a soft wave washing away.
Work your way through your body: feet, legs, hips, abdomen, chest, shoulders, arms, neck, and head.
Step 4: Practice Gratitude
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