‘When you recover or discover something that nourishes your soul and brings joy, care enough about yourself to make room for it in your life.’ – Jean Shinoda Bolen.
Need some inspiration for nourishing, quick and effective self-care practices this season? I got you!
When we nourish ourselves we have more energy and resources for enjoying the holiday season (and every season!) and dealing with the inevitable stress and anxiety that can arise with traveling, spending money and challenging relationship dynamics.
I invite you to pick one to practice that speaks to you and see if you can commit to practicing it every day this month. If you miss a day just know that you are human and start again! I hope you can create some time to connect with yourself and feel the sweetness of taking exquisite care of your mind, body and heart.
Ready for the practices? Here you go:
1. Listen to the song ‘Weightless’ by Marconi Union
An amazing study was done that showed people listening to this song experienced a reduction in anxiety symptoms by 65%. It’s a really soothing song, I often start and end my day with this on in my house. If you’re on spotify, click HERE. Enjoy!
2. Lay down and put your legs up the wall
Encourage your mind, body, heart and soul to SLOW DOWN. As blood flow regulates and your breath slows down, feel yourself being supported by the earth below you. Close your eyes and let yourself ‘do nothing’. Need some instruction or inspiration for this pose? I got you, click HERE. (PSSST. Legs up the wall + Marconi Union = Magic!)
3. Listen to a 5 minute guided meditation
4. Breathe with intention
Notice the fact of your beautiful breath. Allow yourself an inhale as you count to 4, then exhale as you count to 8. Give yourself some time to breathe and allow for expansion of the exhale, it might take some time. Be gentle and thoughtful and just allow yourself the space to breathe with intention. Lengthening your exhale brings a calming energy to your nervous system
5. Cultivate warmth
Pour a cup of tea, grab a blanket and sit outside enjoying some time in nature (or stay inside and cozy up next to the fire or some candles). When we spend time making our bodies warm it activates the same part of the brain that is nourished when we have warm connective social interactions which helps us relax and metabolize our anxiety. Pretty cool that we can warm ourselves up 🙂
6. Savor the moment
Our brain has a ‘negativity bias’. This means it takes longer for the good stuff to get in. Allow yourself one full minute to savor the moment and practice gratitude. If you feel so inspired, write down what you are savoring and grateful for, say it out loud with a hand on your heart or call a friend and have a gratitude party. And P.S., don’t forget to let yourself smile.
From my heart to yours,
Kim Burris, MA is a licensed Marriage & Family Therapist who specializes in supporting individuals struggling with anxiety, depression and motherhood. A holistic counselor, she believes that being human is a practice and that healing and change is always possible. Kim currently offers holistic psychotherapy and counseling to individuals in El Dorado Hills, CA. She also provides tele-health/online counseling. Call/text to find out more: 916.467.9539.