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Holiday Mindfulness
153 Plays2 years ago
Title: Episode 5 - Mindful Gratitude: Navigating Thanksgiving with Presence
Summary:
In this special Thanksgiving episode of Mindfully Refreshed Podcast, we delve into the transformative power of mindfulness during the holiday season. As we approach Thanksgiving, a time often filled with excitement and, at times, stress, our focus shifts to cultivating gratitude, fostering connection, and staying present amidst the festivities.
Join host Tracey Lynn Pearson as she guides you through practical mindfulness techniques designed to enhance your Thanksgiving experience. From mindful breathing exercises to gratitude reflections, this episode provides a toolkit to navigate the potential challenges of family gatherings and create moments of true connection.
This episode is your companion for a more intentional and fulfilling Thanksgiving celebration. Learn how mindfulness can bring calmness to the chaos, allowing you to savor the joy of the holiday and appreciate the meaningful moments with loved ones.
Whether you're a seasoned mindfulness practitioner or just beginning your journey, this episode offers valuable insights and actionable steps to infuse mindfulness into your Thanksgiving traditions. Embrace the spirit of gratitude, foster mindfulness, and embark on a journey to make this Thanksgiving a truly enriching experience.
Tune in to "Mindful Gratitude: Navigating Thanksgiving with Presence" and discover how the practice of mindfulness can transform your holiday season.
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Transcript
Introduction to Mindfully Refresh
00:00:08
Speaker
Welcome to the Mindfully Refresh podcast, where we explore different types of mindfulness, talk with experts, and bring you the help to discover the joy in your journey.
Mindfulness and Mental Health Benefits
00:00:20
Speaker
Mindfulness is used to help heal stress, anxiety, depression, help us to better regulate, enhance our relationships with ourselves and others, and to experience more happiness.
00:00:33
Speaker
In each episode, we will look at the benefits, challenges, and offer tools and an actual practice from myself and other experts to help you find more joy in your journey and to refresh your mind. I am Tracy Len Pearson, mindfulness coach, restorative yoga teacher, and psychotherapist, but really just a girl working to find the joy in her own journey. Welcome to the Mindfully Refreshed podcast.
Managing Holiday Stress with Mindfulness
00:01:01
Speaker
Welcome back to the Mindfully Refresh podcast, where we explore the power of mindfulness in our everyday lives. I'm your host, Tracy Lynn Pearson, and today we're delving into this holiday that's before us called Thanksgiving. And really looking at all of the chaos that often accompanies this holiday,
00:01:25
Speaker
I like to think of this time as kind of when we get into a holiday role. So there's a lot of activities, events, family things, work things that may add stress or chaos to your life.
00:01:40
Speaker
and looking how to become more mindful will help us to deal with them. It can actually be your secret weapon to dealing with the holiday hustle and bustle. So grab a blanket if you're at home, let's get cozy and let's dive in.
00:01:56
Speaker
So as we approach this Thanksgiving holiday, I think for me, it's so easy to get caught up in the whirlwind of preparations. I mean, there's a shopping or the planning first and where are you celebrating and who's coming and putting all of that together. And then the menu planning that goes with it and what are we having? Whose mac and cheese are we having?
00:02:21
Speaker
Who's making those sweet potatoes or the candied yams? And if somebody puts raisin in the potato salad or dressing or something, you know, like, how are we going to deal with that? On top of that, then you have the cooking, the cleaning, and all the people. And just the anticipation can be very overwhelming. It's a beautiful time. Don't get me wrong. But let's be honest, or can we be honest?
00:02:49
Speaker
It can be so hectic. So how can mindfulness help us find peace in those moments of chaos and in the midst of all the chaos? That's what we're talking about today. So I want to talk a little bit about just some general mindfulness things that can help with all of it. And then some specific things that have to do with like gathering for this or other holidays, if you will.
Mindful Breathing for the Holidays
00:03:17
Speaker
So the very first tool that I want to talk about in terms of mindfulness that we can use in any situation is the breath. Mindful breathing actually anchors us, especially when we're talking about like the storm of Thanksgiving preparations. You're chopping vegetables, you're setting the table, you're sitting in traffic or at the airport trying to get to where you're going. And all of these different things come up.
00:03:47
Speaker
This is a good moment to just kind of, you know, breathe consciously, intentionally, inhaling deeply, filling air in your lungs and exhaling slowly, releasing tension. It's a powerful way to bring you back into the present moment. So let's kind of practice this. I like to make my exhale twice as long as my inhale.
00:04:16
Speaker
So I might inhale for one, two, and then exhale one, two, three, four, and a nice slow pattern. So inhaling, exhaling. And as you do, you can just kind of feel, you know, like some of the tension going away from you.
00:04:38
Speaker
Placing together or pairing together three or four mindful breaths in a row is a great way in the moment when you feel yourself getting worked up. And I can guarantee that at some point during the holiday, I'm going to feel myself getting worked up, whether it's that I couldn't get the right ingredients, or I didn't get started with this right away, or whatever is beginning to happen, maybe someone
00:05:06
Speaker
drank or ate something that I needed as an ingredient. You know, those kinds of things, it's a great time to just kind of engage in that mindful breathing. Okay, your flight is slightly delayed.
Single-tasking vs. Multitasking
00:05:18
Speaker
Let's mindfully breathe, okay? Let's hope my flight is not delayed. So the second tool that we can use in terms of just general mindfulness tools,
00:05:30
Speaker
is that single tasking. So I know everybody makes such a big deal out of multitasking, and we all think that we do it well, but we don't. In fact, research shows that our brains can't really focus on two things well at the same time.
00:05:46
Speaker
So Thanksgiving often becomes kind of what I call a multitasking marathon. There are so many different components and pieces, and you're putting the turkey in the oven, and then you're going to start on the mac and cheese. And then while the noodles are boiling, you might begin to peel the sweet potatoes. There's just a lot of multitasking that we're doing. But what actually helps for us is to focus on one thing at a time.
00:06:16
Speaker
And when our minds start to race, you know, just try to bring your attention back to what you're focusing on at the time.
00:06:23
Speaker
One of the things that I have to do is I like to chunk out what I'm doing and just kind of make a list. So I have all the different components of what I'm going to do. Yes, I know when I'm going to base the turkey. I know when I'm going to start to work on my seafood dressing, all of these different things. But I actually have them listed one by one so that when I'm doing that, I can just focus on that.
00:06:50
Speaker
If by chance you don't have a list and you don't have it all worked out, just really remember to go back to that first one of the breath and focus in that when you're chopping, this is what I'm doing right now. I'm just chopping. After this, I'm going to go and I'm going to check on the turkey. And then after that, I'm going to start something different. So really just kind of taking that time and focusing in and finding here's the key.
00:07:15
Speaker
finding the joy in the process or in the detail activities. So much of our life is focused on the destination when we get there, but life is really lived best, you know, on the journey or in the journey.
Gratitude as a Mindfulness Tool
00:07:29
Speaker
All right, another great tool to practice just in general mindfulness, and this kind of fits our theme is gratitude. In the chaos and when things start to kind of fall apart or not go well,
00:07:45
Speaker
Take time out and just pause and reflect on what is going well in your life. What are you grateful for? Is it the way that the food is smelling? Is it the laughter that you hear from your loved ones? Is it the warmth of the cozy kitchen? Is it just having everybody, all your people together?
00:08:07
Speaker
So just being alive and having an opportunity to enjoy another day, or maybe it's that you don't have to cook at all. Whatever that is, just go back to your gratitude. It brings us back to the essence of really what Thanksgiving is about. It fosters that sense of appreciation and connectedness, and it helps you to not be so worked up over the things that don't go as well.
00:08:34
Speaker
The third thing to not forget is kind of mindful movement. So whether it's when you're getting ready and you're kind of doing those stretching sessions before you start to cook, if it's a mindful walk around the neighborhood just to clear your head or maybe even afterwards to just kind of get some movement going or just some gentle yoga. You know, remember that movement can be a very powerful way to ease and release tension and to stay present.
00:09:03
Speaker
So find out what feels good for you and incorporate it into your Thanksgiving routine. So those are just some general mindfulness tools. Let's talk about some practical steps for this holiday and in general. Um, the first one is being present. So mindfulness is like giving your full attention to whatever is before you. It's what's happening right now. I am going to focus on that and I'm not concerned about all of these other things around me.
00:09:35
Speaker
When things get tense with family, try to focus on what's going on at the moment. Don't let past problems or past interactions or even future worries interfere with what's occurring right now. Just be present with your people and enjoy yourself. The second one is good listening.
00:10:03
Speaker
Mindful listening means that you're paying attention when someone is talking. It doesn't mean that you're rehearsing your responses and it's hearing them out without jumping to any conclusions.
Mindful Communication Tips
00:10:15
Speaker
So doing this can really help everyone to understand each other better. It can help to stop any misunderstandings. But being a good listener for me, you know, often allows me to really hear and understand where the people who I care the most about are coming from.
00:10:33
Speaker
the things that are concerning for them. It helps me to get to know them better. The third one is deep breathing. So I talked about the importance of the breath, but when things get stressful, and they will, let's be honest, we know these people, right? So when things get stressful, take slow, deep breaths. It's an easy way to calm yourself in the moment
00:10:59
Speaker
And what deep breathing does for me, it allows that space between the thing that they said or did and my response. So I don't have to leave the gathering with that icky feeling of, gosh, I kind of overreacted or I wish I hadn't responded in that way. I can take a deep breath and just kind of think about, okay, this is what happened. And now I can think about a more appropriate response.
00:11:31
Speaker
This next one, the fourth one, you can see these build on each other, right? So we're talking about being present, good listening, deep breathing, and now not judging quickly. So mindfulness says that we don't want to judge whether something, too quickly, whether something is good or bad. But to really like, okay, think it through, to really like give consideration to the other perspective.
00:11:57
Speaker
So when there's tension, try to understand why people are acting a certain way without judging them for being whatever. This can help everyone to get along better as well. And again, it gives you that feeling of going away where, you know, you don't have to be concerned about your responses.
00:12:21
Speaker
Now, before you get into any of the family stuff, you know, this one probably should have been number one, but plan to stay calm. That's the first mindfulness thing for Thanksgiving. So as you're doing all of your planning, decide that you're going to stay calm no matter what. Think about what kind of attitude do you want to bring into the family time? And this can help
00:12:47
Speaker
Change how things feel and lower your attention because you've already made that decision. I'm going to stay calm no matter what. I am not going to let uncle Joe push me over the edge today. You have the power to make that decision. And when uncle Joe begins to push you over the edge, you know, take a break. That's another one. Take a short break when you need to.
00:13:11
Speaker
When things get to be too much, find a quiet place, do a mindfulness exercise as quick, or just take a moment to relax. It helps you to calm down and not make problems worse. When you do respond, think about what you want to say and have that thoughtful communication. So we talked really about like listening, right? Um, so now before the words come out of your mouth, rehearse them in your head.
00:13:42
Speaker
Not while they're talking because again, we're doing that mindful listening. So you might not respond like right away. You might have to think about it and then go back and have that thoughtful communication. But really what this allows us to do is it does go back to the listening because it allows us to hear what others have to say. And know your triggers.
00:14:10
Speaker
What makes you upset? So what is it that Uncle Joe is going to do that's going to get under your skin? You know what that is. So if you know what makes you upset or stressed, now you can have a plan to better deal with it. You're not just reacting to something. You came prepared. There's a smarter way to handle things when things get tense.
00:14:36
Speaker
Going back and focusing on what it is you're thankful for and not just the problems is also a good tool. So finding those things to be thankful for and sharing those with your family. It can also help turn a tense situation into something more pleasant. And then include these mindfulness tips into your family traditions. You know, maybe as you say a moment of thanks or for
00:15:06
Speaker
For the meal together, everyone's really focused in on what it is that they're thankful for. Or you might begin with a short meditation together. But these traditions can help your family time be more relaxed and enjoyable. So in every episode that we do, I always like to include kind of a mindfulness practice, if you will,
00:15:33
Speaker
And we're going to kind of get into a practice here of kind of a gratitude focused meditation. And if you're driving, I'm going to ask you to not be driving. So pause this podcast. If you're not driving, then get into a comfortable position. It can be whatever you choose, sitting or lying down,
00:16:03
Speaker
Gently close your eyes if you're comfortable. And we're going to begin just by bringing awareness to our breath. Just pay attention to it. We're not doing anything specific. We're just feeling
00:16:32
Speaker
our breath coming in through our nose and out through our mouth. Now take a deep breath in, filling the air in your lungs and exhale slowly, releasing any tension. Inhale.
00:17:03
Speaker
and exhale and allow your breathing to go back to normal and now turn your attention to your body
00:17:26
Speaker
And notice the sensation of the ground before you or the chair or sofa or bed, whatever's supporting you. Allow your body to just fully rely on that surface.
Guided Gratitude Meditation
00:17:50
Speaker
Feel the gentle rise and fall of your chest with each breath.
00:18:00
Speaker
Go of any thoughts that might be lingering in your mind. Allow yourself to just be fully here and now.
00:18:35
Speaker
And as we enter this space of mindfulness, we're going to shift our focus now to gratitude. Begin to bring to mind something that you are thankful or grateful for. It can be a person, a place, a simple pleasure, a moment.
00:19:14
Speaker
And now that you have that thing, just kind of picture it in the details, the colors, the emotions associated with it. And allow a warm sense of appreciation to fill your heart.
00:20:00
Speaker
And now let's just express our gratitude either silently or if you're comfortable out loud saying thank you. And as you do, feel the words resonate inside you. Express your gratitude with sincerity and warmth.
00:20:47
Speaker
And as we continue, allow your awareness to expand, to include more things in your life that you're grateful for. Is it a relationship or an opportunity? Maybe it's the work that you do. Or anything else in your life, it could even be a pet. But think about what else are you grateful for?
00:21:18
Speaker
Picture that thing in your mind, all the details, colors, and emotions associated with it. And allow a warm sense of appreciation to fill your heart.
00:21:56
Speaker
Now let's take a moment and express gratitude for our bodies. I mean, our bodies are amazing in how they carry us through life. They're truly a miracle within themselves. So as you're beginning to show that gratitude and to focus on the gratitude of your body, acknowledge its strength and resilience, and just the gift of being alive in this present moment,
00:22:56
Speaker
And as we conclude this gratitude-focused meditation, just take in a few more deep breaths, inhaling gratitude and exhaling tension, with each breath along the feeling of appreciation to linger or stay within you.
00:23:43
Speaker
When you're ready, gently open your eyes and carry the sense of gratitude with you as you move through the rest of your day. You can bookmark where this meditation began and use it on Thanksgiving Day, on that holiday, or any other time that you find wanting to add some more gratitude to your life.
00:24:10
Speaker
I wanna thank you for joining me on the gratitude, gratitude meditation. I made up a word, gratitude. And before we end, I always like to talk a little bit about just some of the other things going on in life and things that I'm enjoying outside of work.
Tracy's Media Recommendations
00:24:33
Speaker
And right now I am almost finishing, almost finished with the,
00:24:39
Speaker
last season of The Morning Show, which I truly enjoy. I really like the direction that it's taken in the second season. That's the biggest thing probably on television that I've been watching. The other things that I've been enjoying is I think last episode I talked about the Throne of Glass series by Sarah Moss. I have completed that series now.
00:25:06
Speaker
And I just started a little bit on the second series. And I've also enjoyed a book, I think it's called Good Chemistry. There is a show on Apple TV to go with it, but I haven't seen the TV show yet, but I am truly, truly enjoying the book. It's very, very good. So I would encourage, if you're looking for a nice story to read, that you pick that one up.
00:25:35
Speaker
And other than that, just planning for this Thanksgiving holiday. So I'm curious where you are in the process. Have you made plans? Have you
00:25:44
Speaker
done your shopping yet, you got your menu planned. As you go about just kind of scheduling things, just remember some of the tools that we talked about today in terms of taking those mindful breaths, knowing where your triggers are, and those kinds of things. If you find yourself wanting more direction or maybe help in what are my triggers and identifying those,
00:26:13
Speaker
or incorporating mindfulness on a more personal level, please feel free to reach out. My contact information is in the podcast show. It's something that I truly enjoy doing and would love to be able to help you in your mindful journey.
Thanksgiving Mindfulness Recap
00:26:32
Speaker
So thank you for joining me today on this special episode of the Mindfully Refresh podcast.
00:26:37
Speaker
And I hope that these mindful moments help you to navigate Thanksgiving chaos with a sense of calm and presence. And if you've enjoyed this episode, please share it with friends, subscribe, leave a review, feel free to reach out about other topics that you may want. And I wish you a Thanksgiving filled with peace, joy, and mindful moments. And until the next time,
00:27:07
Speaker
Take a deep breath and be well. I hope you enjoyed today's episode. Thank you for joining me. All the show notes and links can be found at mindfullyrefresh.com forward slash podcast.
00:27:30
Speaker
In addition, you can find out more information on our website, www.mindfullyrefreshed.com, or follow us on Facebook, Instagram, at Mindfully Refresh. It would be awesome if you would subscribe and rate this podcast. It helps us to be found by more listeners.
00:27:51
Speaker
I'd also love to hear your comments on how the show has helped you and have ideas even for future shows. You can send me a text at area code 313-524-2256 or email me at info at mindfullyrefresh.com. You can also complete a form on our podcast page.
00:28:13
Speaker
I hope you join us for another exciting episode of the Mindfully Refresh podcast. Again, I'm your host, Tracy Lynn Pearson, hoping you stay healthy, happy, and refreshed.