A meditation for the holidays
This brief practice can help you embody the good intentions you hope to access during your time with family this season. It’s easy to tell ourselves beforehand that we won’t get catty with our sister or talk politics with Uncle Frank. But then there we are, hovering over the punch bowl, feeling those old habits take hold, and our intentions slip away. Take 5–15 minutes before heading out to center yourself in your intention for the day.
Pin it down. What is it you need to remember? It can be specific or general. I am not my family. My love for my mother allows me to be invincible to her criticism. Write it out or just keep it in your head, repeating as needed. Keep it brief, positive and sincere.
Sit in a comfortable position, with your body completely relaxed around a long and extended spine. Feel your breath. Practice three-fold breathing.
Visualize a bright, warm, golden light shining forth from your solar plexus.
After a few minutes, repeat your intention to yourself several times. Imagine the golden light growing brighter as you repeat your intention. See it spread out from your solar plexus and surround you.
When you feel this light within and around you, sit quietly in that space, allowing your breath to quiet the mind. As doubt and criticism bubble up, acknowledge and release them through the breath. Come back to your intention.
On your next exhale, say “Rammmm” aloud in one long syllable. Repeat this for a few minutes, inhaling deeply and exhaling “Rammmm,” until you feel infused with the indelible power of your intention.
