Somatic Harmony: Exercises for a Merry and Mindful Christmas Season
The Christmas holidays can often be joyful at the same time as bringing on stress and overwhelm. It’s essential all year to take moments for yourself to stay grounded and connected, and even more so as we navigate the Christmas chaos and winter blues.
Somatic exercises focus on the connection between mind and body. Incorporating these into your holiday and winter routine can help you navigate the season with a sense of calm and connectedness – to yourself and others.
Mindful Body Scan: invite yourself to find a quiet space to sit or lie comfortably. Close your eyes and direct your attention to different parts of your body, starting from your head to your toes or vice versa. Take a moment with each breath to notice any areas of tension, discomfort, or any other sensations that may arise. Using your breath to release these sensations. This can bring on feels of relaxation and increase self-awareness
Progressive Muscle Relaxation (PMR): An extension of the body scan, while you are directing your attention to different parts of your body, you are going to progressively tense and then release each muscle group. Start with your toes (on the inhale curl your toes in your shoes, or maybe push your feet into the ground) working your way up to your head (on the exhale purposely release this tension). This practice gets us in touch with our parasympathetic nervous system and can be done in almost all settings!
Bamboo Sway: Stand with your feet hip-width apart with a slight bend in your knees – feeling the connection between your feet and the ground. Let your shoulders drop naturally and soften your facial muscles. Close your eyes or soften your gaze by focusing on something in the distance. Visualize yourself as a flexible bamboo shoot gently swaying in a breeze. Begin to sway your body, gently rocking from side to side, allowing the movement to originate from your hips. Your legs provide a stable base while your upper body flows like the top of a bamboo shoot. Sync your swaying with your breath, inhaling as you shift your weight to one side, exhale as you sway to the other side – allow your breath to guide your movements. You can adjust the intensity of the swaying motion based on what feels most comfortable for you – the idea is to move with mindfulness and ease. Gradually return to stillness and allow for a moment to reflect on the exercise. This is a good exercise to offer yourself a break to re-center, inviting more balance to your day.
Breath Awareness with Movement: Bring your attention to your breath as you move throughout your day. Inhale as you reach or stretch, exhale as you release and relax. This allows you to synchronize your body and mind, allowing for a sense of flow and presence.
Shaking and Dancing: This involves intentionally and rhythmically shaking different parts of the body to release tension, promote relaxation, and discharge excess stress or energy. Find a comfortable space that allows you to move without restriction. Begin with gentle movements to warm up your body (like the bamboo sway!) Gradually increase the intensity and begin shaking different parts of your body – starting with your hands and your arms then moving to your shoulders, torso, hips, legs, and feet. Notice any inhibitions and let go of self-consciousness. Embrace the shaking movements, allowing your body to express itself freely. The idea is to surrender to the innate wisdom of your body, it is not about controlled or structured movements. After a few moments, gradually slow down the shaking movements. Spend a few moments in stillness and reflect on how your body feels.
Amidst the Christmas holidays, taking time for somatic exercises can contribute to overall well-being. The above exercises allow us to stay connected and regulate our nervous system. By being more regulated, you’ll be better equipped to handle the challenges and enjoy the moments of joy that the season brings.’’
Written by: Paige Oberfelds, Registered Social Worker, MSW RSW