Dear Friends,

I know this is a busy time of year, so I want to give you some quick, science-backed ways to let go of the intensity of the season so you can recenter and enjoy the season. Even one minute of any of these practices can make a huge difference in our bodies and minds.

1.) Just Breathe

Long, deep breaths calm the nervous system. Try focusing on your breath and how it feels in your body for 1 minute.

2.) Go Outside

Get some fresh air, look up at the sky, the trees and plants. Notice the colors, textures, temperature on your skin, and any scents.

3.) Practice Gratitude

Think of 3 things you are grateful for, right now. Notice how you are feeling as you think about them.

4.) Stretch

Try some neck rolls, extend your arms above your head or do any other stretches or yoga that feel good. They can refresh your body and clear your mind. This is especially effective when you are on the computer a lot.

5.) Use Essential Oils

Smell is the only sense connected with the emotional control center that plays a role in mood, memory, and behavioral patterning. Place a drop or two of essential oils in your hand, on your wrists or chest. Rub the oil in and inhale deeply for 30 – 60 seconds. Pair with an affirmation such as “ I am calm and centered”. Lavender is the most recommended by scientific experts, but pick the scent you like. (Please follow product instructions and use the highest quality oils, otherwise you don’t know what you are getting).

6.) Take a Mini Self-Compassion Break

Visualize the stressful situation or problem. Feel the discomfort in your body. Try saying to yourself: “This is stressful” or “This is a moment of suffering”. Now, try saying: “Suffering is a part of life”. Offer yourself a gesture of comfort such as putting your hands on your heart or gently stroke your arms and say, “May I be kind to myself” or “May I give myself what I need”.  (adapted from Kristin Neff, PhD)

I hope you try out these science-backed tools and discover peace and calm during this busy holiday season. Let me know which ones you liked and what shifts you experienced! For more tips, go to TracyShoman.com

Link to episode:

https://momstown-inc-25ead185.simplecast.com/episodes/tracy-shoman-practitioner