Holiday Resilience: Surviving the Season with Yoga and Meditation

With the holidays dawning upon you, it’s truly the season to be jolly! Often there is a lot of popular pressure to be happy in the holiday season but let’s be honest. It is not all hunky dory when you have to prep for endless cookouts, plan gifting and meet-ups, and handle the family feuds and expectations. It’s the kind of stress that seldom gets talked about. So how do you get past this?

The answer is simple–yoga and meditation- the two tools in your armor that can keep the fuel running, manage your energy levels, and keep you from getting overwhelmed with all the chaos and planning. Not only do they save your day, they also save your sanity! Talk about two birds, one stone huh? Here’s how to keep your cool and build resilience during the holiday madness.

Morning Yoga: Start Your Day Like You Own It

If they say, “It’s always calm before the storm” you say “Yes, thanks to Yoga!”
Get that yoga mat rolling and get your zen back on with a quick yoga session before chaos kicks in.

Sun Salutations: For a Stress-Free Start

For all the days you feel like sleeping in thanks to your to-do list that’s longer than the length of your arm, say hello to good old Sun Salutations. They’re like that first cup of coffee–your blood is flowing, your muscles are all stretched, and you feel warm from the inside out (perfect if you’re dealing with chilly winter mornings).

Your day is going to start fabulously well as you focus on your breath and move from Upward Dog to Downward Dog. With each in-breath and out-breath, you’re more rejuvenated than before and ready to take on the day! The best part is it only takes 10 minutes!

Warrior Poses: Channel Your Inner Strength

Feeling like you’ve been walked all over? Beaten to defeat? Exhausted from all the social obligations you’ve been fulfilling? It’s time to channel your inner warrior—literally.

Warrior I and Warrior II are ideal poses to feel good both physically and mentally. They ground you so you know who you truly are from within, and show you your strengths and weaknesses so you can plan your day accordingly!

While you’re at it, shift gears from stress to gratitude. It won’t hurt to be grateful for people, places, and opportunities in your life this season.

Midday Breathwork and a Walk: Quiet Amidst Chaos

It’s midday and chaos has managed to seep right in! You’re running around like a headless chicken caught between umpteen things to do. You barely have time to breathe, let alone a full-fledged yoga session. No worries!

Sneak in some time to practice a mindful pause. Here’s what you can do:

• Find a nice warm spot, sit down, and close your eyes. You can practice a few rounds of alternative nostril breathing to center your body and mind.
• Take a walk to reconnect with your mind and body. It’s okay if you forgot to buy rosemary, it’s okay if someone broke your new chinaware, it’s okay if the dog’s made a mess on the carpet. Leave everything at home and step outside for a bit. Taking a mindful walk helps you forget your worries if only briefly, as your feet hit the ground, as the cool air brushes against your skin, and as your body sways to its own rhythm.
• We can’t seem to suggest this enough. It’s very important to stretch your body every now and then. Here are some easy stretches to keep you feeling relaxed:
  • Counter Push-Ups
    1. Stand facing the countertop, about an arm’s length away.
    2. Place your hands on the edge of the counter, and lean in as you bend your elbows, keeping your body in a straight line.
    3. Push back up to the starting position. This stretches and strengthens the chest and arms.
  • Neck Rolls
    1. While waiting for something to cook, take a moment to relax your neck.
    2. Slowly drop your head forward, then gently roll it in a circular motion, side to side.
    3. Keep movements gentle to ease any tension in your neck and shoulders.
  • Standing Calf Stretches
    1. Place your hands on the counter and step one foot back.
    2. Press your back heel into the floor, feeling the stretch in the calf.
    3. Hold for 15–20 seconds, then switch legs. This can help relieve tension in your lower legs from standing.
  • Shoulder Shrugs
    1. Stand with your feet shoulder-width apart.
    2. Lift your shoulders up toward your ears, hold for a second, then release them back down.
    3. Repeat 10 times to release tension in the shoulders and neck.
  • Standing Side Stretches
    1. While standing, lift one arm overhead, reaching toward the opposite side.
    2. Hold for a few breaths, then switch sides. This stretch opens up the sides of your body and helps lengthen your torso.
  • Hamstring Stretches
    1. Prop one foot up on a low countertop or a sturdy chair.
    2. Keep your leg straight, lean slightly forward, and feel the stretch in the back of your thigh.
    3. Hold for 15–20 seconds, then switch legs. This stretch is perfect for tight hamstrings.
  • Ankle Rolls
    1. Balance on one foot and lift the other slightly off the ground.
    2. Rotate your ankle in circles, both clockwise and counterclockwise. This helps keep your ankles flexible and loose after standing for long periods.

Take a Meditation Break

Taking some time out to go within can release plenty of energy for you to keep going all day without tiring out. Meditation can help you enjoy the whole journey right from prepping to hosting during the holidays. If you’re looking to stay calm under stress, meditation helps you build resilience and keeps you cool, calm, and collected through the endless questions your folks keep throwing at you when you just want to focus on your cooking and cleaning.

Now you can tune in to a guided meditation or practice the effortless Sahaj Samadhi meditation that instantly calms the mind for a nice qualitative and re-energizing pause in the middle of a busy day.

Here are a few tips that will come in handy when you sit down for a meditation break:

1. The three golden principles of meditation that the global spiritual master Gurudev Sri Sri Ravi Shankar shares, “Just for the duration that you meditate, have this feeling- I am nothing, I want nothing and I do nothing.”
2. Meditation is not concentration. Concentration and focus are the outcomes of meditation. Meditation is the effortless act of just being.
3. Just for 20 minutes keep your desires, expectations aside.
4. Don’t fight with your thoughts when they arise. Just let them be. (Here, learning the Sahaj Samadhi Meditation helps tackle the relentless thoughts.)

A Quick Imaginative Getaway: Your Personal Holiday Plan

If you can’t focus on your breathing, we bet you can focus on that holiday you’ve been planning for months. It’s called guided visualization and it helps calm the nervous system while giving your brain a much-needed holiday (even if it’s just imaginary. For now).

Imagine yourself in a peaceful, cozy cabin in the woods (or on a beach—whatever floats your boat). Picture every little detail: the crackling fireplace, the soft blanket around your shoulders, the smell of pine in the air.

End Your Day with Some Serious Zen

And by now, you’re ready to call it a day and say hello to your bed! But before you do, take a few minutes to practice evening yoga or meditation. These enablers help you let go of any residual stress in your mind!

Legs-Up-the-Wall Pose: Ultimate Relaxation

Legs-Up-the-Wall Pose is as fun as it sounds! It’s super easy, and the benefits are off the charts. Lie down. Prop your legs up against the wall. That’s it. No turns, twists, flexes, or jumps.

Not only does this help in circulation, it also reduces swelling in your legs from all the running around you’ve done, and lets your nervous system know that it’s time to relax. As you’re upside down, reflect on something positive from your day. Maybe it was a sweet conversation or a quiet moment with your morning coffee. It helps you realize that maybe the day wasn’t all that bad!

Sleep Meditation for Sweet Dreams

So you’re in bed, and you’ve counted sheep number 657 jumping over the fence. Know that it’s time for sleep meditation. You can go from focusing on yourself as you breathe slowly in bed, to listening to a guided meditation that helps you release stress from head to toe. By the time you finish, you’re going to forget all about the sheep, the stress, and the worries! You’re now ready to drift off into dreamland.

This round of holidays, make yoga and meditation your new best friends. Whether it’s a quick morning stretch, a mindful moment while you cook, or a five-minute meditation, find your calm amidst the holiday chaos. You’ve got this!