‘Tis the season for gratitude!

It’s the most wonderful time of the year! 🤩🤩🤩🎄🎅🦃

Except…

The mortgage is due, the car (your only form of transportation) needs repairs, and the school nurse called to say your child is sick and will need to be Picked up early from school. Your employer totes a no excused absences policy, not to mention if you’re not at work, you’re not getting paid!

Or, your friends and family are on the other side of the world, or have passed on, and you are unable to celebrate with them. Your family dynamics have changed, and you have family members that are not getting along and do not want to be around each other, or around you. Perhaps this is your first Holiday season without your loved one; Any one or all of these factors can definitely create a sense of separation, loneliness, depression, and or anxiety. And then to top all of this off, It’s much colder And darker outside these days, Which can create the possibility of suffering from SAD (seasonal affective disorder), Which is a very real ailment this time of year.

The holidays are quickly approaching, and while it is a very magical time in our culture, for some that’s not so much.

So many people are just simply trying to survive, in a world where prices have skyrocketed on the most essential items. It can be hard to think about going over and above at any time of the year, but for some this time of year is definitely more of a burden than a blessing it seems.

And that’s not to mention The idea of feeling like you are forced to celebrate alone, if at all.

While There are many different physical things that you can do to help change your mood if you are down, or alleviate stress, such as changing your scenery if staying at home intensifies depression, keeping your giftgiving budget very low cost such as shopping at dollar stores, and choosing other low cost gift options, downsizing your holiday events, or simply heading outdoors for a brisk walk, you can also do a short meditation that is centered around gratitude.

This option is not only effective, It is very simple, and you can choose the amount of time you want to stay in the meditation.

And for the record, if you are new to meditation, you don’t have to make it super complicated. Meditation is simply making an effort to keep your attention in the very present moment that you are in, versus thinking about the past or the future. The only moment we have, is the moment that we are in! So, while in a quiet space for meditation, simply focusing on the present moment is the key. When your mind wanders, as it inevitably will, because that’s what minds are supposed to do (our brains are literally designed to think nonstop), Simply Guide your attention back to the very moment that you are in.

For the gratitude meditation:

1. Set aside at least 5 to 15 minutes of your day, (or longer!) and find a quiet and comfortable space, and put your body in a comfortable position. You can be seated or lying down for this exercise, as long as you don’t think that you will fall asleep if you do choose to lie down. I personally tend to have a lot of background noise in my house, so if I am going into a full on meditation, a lot of times I will use my headphones and play some meditation music in the background. Also when it comes to a comfortable position for your body, the sky is the limit! Don’t hesitate to sit on a cushion to elevate your hips, using any other props that may be comfortable-you can use a block or book under your knees, if your legs are outstretched, or even sitting in a chair if you choose the seated option. For the amount of time you plan to spend, set a timer, so you don’t have to think about checking your watch or the time on your clock or phone every so often. That can be an Unnecessary distraction. Speaking of unnecessary distractions, make sure you silence your phone! Those messages will still be there when the meditation is over. Another tip for those that are new to meditation, for the amount of time start small! That’s why these sorts of things are called practices, because if you start small, you can always build bigger, and that makes it seem less overwhelming.

2. Once you have gotten your body completely comfortable and relaxed, whichever position you have chosen, close your eyes down, and just begin to notice your natural breath pattern. Focusing on your inhales and your exhales, in their natural rhythm. Explore at least 10 complete cycles of breath. So 10 complete inhales and exhales.

3. Next, think of just one thing in your life that you have deep gratitude for. If it takes a little while to come up with us, that’s OK, keep exploring and searching, thinking of things in your life that are good and positive, even if they are very small. Some examples can be good health, the home you live in -no matter how big or small, being able to provide for yourself/Your family, Your Physical location in the world, your kind heart, just to name a few. No need to think of multiple things, just choose one. Once you have chosen this item, person, Place, or thing, think of what it is, that makes you grateful for this Subject. And once again, the sky is the limit, so no subject is too big or too small.

4. Keep your full focus on this subject, for as long as you wish. If you know of more than one thing that you are grateful for, you may focus on that  or those Things as well. Just making sure to focus on one thing at a time. Don’t rush, let this be a rich and full experience by taking as much time as you possibly can.

5. Once your timer goes off and is silenced, set for just a couple of more minutes with your eyes closed down. Bring your attention now back to that natural rhythm of your breath. Notice any Shifts or differences in your physical and energetic bodies, and just observe what you’re feeling and noticing. As you move forward throughout the rest of your day, notice, if you suddenly pick up on little minor things that help to bring you back to that state of gratitude. notice, if this helps your overall mood, and state of mind.

Of course, as we all know, sometimes it’s easy to get into a “mental funk”, and a lot of things that we may do To try to alleviate that mindset, may not be much of a help in the moment. If you are finding it totally impossible to get out of a mental funk at all no matter what you try, please do not hesitate to reach out to someone and let them know that you need someone to talk to. Don’t hesitate to reach out to me as well! I am always happy to be a listening ear.

You may Find that trying this meditation Didn’t help much the first time, but you can always come back and try it out again and see if you notice a difference in consecutive times that you practice.

Reach out to me with any questions, comments, and/or feedback! May you have a magical, holiday season, no matter what! Namaste!