Practicing Mindfulness During the Holidays

Practice Mindfulness with Food

I used to dread the holidays. My relationship with food was incredibly poor, and the threat of holiday meals and treats made my anxiety skyrocket. Holiday food is considered indulgent, and when food is indulgent, we far too often associate it with guilt. I am a firm believer that eating should never be associated with guilt. Here are some questions you can ask yourself to practice mindfulness while you eat:

Before eating:

• Is this what I really want?

• Am I hungry, or am I choosing to eat because I’m bored? (Contrary to what you might think, seeking stimulation through eating is not a bad thing all the time, but it is important to acknowledge that you are doing it)

• What do I want to get out of this? (No wrong answer)

• What work/prep/ingredients went into this?

While eating:

• What is this flavor/texture?

• Am I eating too fast or too slowly? (For your comfort level – there is no objectively wrong way to eat) Do I need to put my food down for a minute?

• Am I choosing to stop because I’m full, or because I feel like I’ve already eaten too much?

• Am I eating past fullness because I feel like this food won’t be available later? Is it possible for me to save some for when I’m hungry again instead of overeating now?

After eating:

• What did I enjoy most about that food?

• How do I feel?

• Where am I on the hunger/fullness scale? (I like to use a simple 1-10 scale, with 1 being starving and 10 being too full to eat another bite)

• Do I want more food, or am I satisfied for now?

Practice Mindfulness Outside

Maybe the cold weather isn’t your thing, but if you don’t mind a little snow, being outside can help ground you and allow you to be playful. Build a snowman, make a snow angel, or go on a nice walk. Just make sure you’re wearing the appropriate attire so you don’t get frostbite. If you’re the kind of person who likes caroling with your friends, go ahead. If you have a good place to go sledding, even better.

Practice Mindful Listening

For many people, the holidays are a time of togetherness and an opportunity to connect with loved ones. One of the best ways to make the most of your time with them is to unplug and offer your full, undivided attention. We spend so much of our lives multitasking, but quality time together requires listening. If you’re going to be with kids, this can be especially important. You can also give others the opportunity to listen to you. Tell them what you’re thankful for, read them a story, or tell them about your day. 

Practice Gratitude

No, I’m not just talking about Thanksgiving. I think that gratitude is at the heart of a lot of holiday celebrations, and when we acknowledge the things that we’re grateful for, we tend to be a lot happier.

Think of the things you have this holiday season that you didn’t have last year. Think of the things you would be sad to live without. Think of the things you have that lots of other people might not. Think of the areas of your life that you might be taking for granted.

Most of all, practice gratitude for the people you care about.

Slow Down

This one is a little more vague, but for me, a huge aspect of mindfulness is knowing when to slow down. With finals coming up, it can be a stressful, fast-paced time of year. Find moments to slow down and appreciate the small things. During the holiday break, try to relax a little bit. Focus on the things that really matter. Think about the present moment and what it means to you.

It can be difficult to find time for yourself, but you need it in times of stress more than ever.

This Article Was Written By the Student Leader of HU Mindfulness and Meditation (HUMM)