The late-fall and winter season can mean travel and events, celebrations and – along the way – stress.
Here is meditation practice to fortify ourselves for this holiday season.
We’ll create travel-sized meditation altars (think mint-tin size) to carry with us.
This is a creative-expression and mindfulness activity offered to One Nice Green Leaf clients, in individual and group therapy: so if you are a client, know that all these supplies and space to do the work are available, and start considering what personalized items you may want to include this fall.
What:
- Gazing meditation for emotional regulation and reconnection with our bodies and surroundings.
- Creative expression for reflection on values and needs (and fun).
Why:
Routines, access to support systems, and sensory elements change with travel and events. These travel tins may be a portable home base, offering a reminder of your self-awareness (your values, your needs) and a grounding place to reconnect with your self as you navigate different spaces and groups.
How:
- Choose a single object that you will focus on for a meditation practice: Something that does not impact your mood, focus, or thoughts – for example, a rock or candle or cup (nothing with significance, just a pleasant thing).
- Place this in front of you, or hold it in your hands or on your lap. Be curious: Notice your breath, sensations in your body, thoughts, emotions.
- Then, notice your object: it’s texture, temperature, color.
- Stay here for the right amount of time for you (three minutes, seven minutes, the length of a song, until the kettle boils).
- Take a few breaths – move your eyes, fingers, toes, body – whatever movement is accessible.
- With a journal, buddy, dry-erase board, or other tool, consider: Three parts of your self – your values, needs, traits – that you care about maintaining over the holidays, when these things may be overshadowed by unusual events, groups, and spaces. For example: Self-expression, Quiet Rest, and Kindness. Think about what really matters to you – not what is expected of you.
- Collect objects that represent these things for you.
- For example, in the image above: I used sheet moss I found in its original bag in a dumpster, taking it out to reuse – reminding me that I care deeply about actions that reduce environmental degradation. The candle is from a training I especially enjoyed, reminding me that I can show up and engage in groups well. The pebble stickers elicit physical calm, as I love holding river rocks.
- At this time, too, choose a container. Mint-tins are a great size and open-and-close easily, but you may discover something else that works best for you.
- Here, invite in a little bit of fun with music or scents or friends. Glue the objects into your travel tin such that you can see everything, and still close the container.
- Loop back to step one! Try this meditation again, now using your travel tin as the gazing object. Consider taking a moment to write or share with a buddy again, on ways this may be useful during the holidays.
- Set a notification or find an accountability partner so that you remember to use this tool.
- Add and change this travel tin each season, or make new ones.
- Please share your thoughts and questions, and photos of your travel tins! Contact.
– Cat
Cat Stone
she/her
MA MEd LPCC
PS: This post was inspired by Jeannie O’Neill (actually, her mom).
PPS: humor
Cat Stone 