Sometimes I look at my calendar, and I imagine the committed time blocks each day coming to life like the portraits hanging on the Hogwart’s School walls in Harry Potter movies: my calendar suddenly becomes animated with the people I’ll see and the places I’m going. Besides typical daily tasks like shopping, cooking, work, caring for our families, exercising, and other daily “to-do’s,” add in holiday prepping, travel, parties, and gatherings. If I get caught up in thinking about it all, the days, the people and places, and the to-do’s come to life all at once in a cacophony of conversations and activities, and I can feel my nervous system shift into overdrive.

My intention for the holidays and into the new year is to show up for myself before I jump into all the activities each day holds.

I want to cultivate (verb: to acquire or develop a view or attitude, feeling, or emotion towards a situation or event, to prepare, to tend to; Oxford Languages Dictionary online) a deeper and sustained sense of peace and presence, even in the busy-ness of the season. Like a figure skater preparing for an advanced jump sequence, there’s a moment of palpable inner stillness before the leap as the skater glides across the ice. The approach is focused and calm as they gather their energy for the intensity of what’s coming.

Being present is a practice. Through simple yet powerful daily practices of paying attention to ourselves and to what’s around us, we can pick up on cues, appreciate the beauty around us, and feel more connected to Life. We can feel more alive.

Here are a few practices that can help build muscle memory for staying present as our schedules get busier and time feels like it’s moving faster.

Each practice takes 5-10 minutes with the option to lengthen your experience if you wish. You can choose one or more of these practices. Make it something you look forward to and can really show up for.

Each practice builds in sensory awareness, conscious breathing, and reflection. The purpose of practicing presence when you have quiet space and dedicated time is to nourish your central nervous system and create a touchstone to use in more stressful or busy times.

It’s way more pleasurable and fun to show up with your presence along with presents for others. And as you make space in your days to prioritize cultivating attention and presence, you will most likely become more curious about what you need to feel nourished. When you show up with inner spaciousness, you can be available to receive people and moments more fully without feeling depleted or overwhelmed.

Enjoy these nourishing practices! Savor the sweetness of slowing down and being where you are, more fully. It’s such a heartful gift to give to yourself and eventually your Light will shine towards others. May you take good care of yourself and enjoy your own presence this holiday season. I look forward to seeing you in the new year!

Sending love to you!

Physical Nourishment – 5-7 Minutes of Breathing and Sipping:

You can do this practice anytime of the day or evening. I love it first thing in the morning.

1. Prepare a fun drink, preferably something warm like tea or coffee or warm lemon water in your favorite mug. You can do this practice barefoot or in comfortable shoes. I prefer barefoot because I visualize the soles of my feet connecting me to strong rivers or roots of supportive energy in the ground. You may even take this practice outside and stand barefoot on ground or grass. It feels wonderful!!!
2. Set a timer for 5-7 minutes and put your phone aside.
3. Cradle the mug in both hands and feel the warmth of the drink through the mug as it warms the palms of your hands.
4. Slowly (in slow motion) bring your face down to the rim of the drink and feel the warm steam rising to meet your skin. Smell the aroma by taking three long luxurious inhales and exhales. As you inhale and exhale, feel the subtle movements of your body as your lungs fill with air and release into exhale. Notice how your shoulders want to relax downward slightly on the exhale. Now gently touch your lips to the rim of the mug and feel that sensation of the mug contacting you.
5. Slowly slowly take your first sip and see if you can experience the sip in your mouth and then follow it move to your stomach. You may even feel your stomach warming! Close your eyes if you feel comfortable doing so and immerse yourself in the taste and temperature of the drink. How do you feel? You may want to say silently or out loud a statement of affirmation like, “I’m grateful for this moment and this cup of coffee/tea. It soothes me and warms me.”
6. Open your eyes and look around…what do you see? Notice the details of the room or your outdoor space…sights, sounds, textures, colors. Receive it.
7. Repeat this sipping exercise until your timer rings.
8. Take a minute to quietly check in with yourself and notice if you feel any differently than before you prepared your drink.

Mental Nourishment – Journaling and Vagus Nerve Toning

Writer Anne Lamott says, “Almost everything will work again if you unplug it for a few minutes, including you.” This 7-10 minute practice is a wonderful way to unplug and release stale repetitive thoughts, prepare yourself for the day, and give your body an energizing boost. The Vagus Nerve, also called the Wandering Nerve, is the longest of the 12 cranial nerves. It travels from the brain through the neck, heart and lung regions, and continues down into the digestive system. The Vagus Nerve regulates body functions such as heartrate, breathing, digestion, and immune function. When we create a vibration with our own voice by humming or singing, or when we can feel the vibration of an external source (i.e., listening to live music, sound bowl sessions, tuning fork sessions), the vibratory quality can tone our Vagus Nerve and help rebalance the body functions mentioned above.
1. Find a notebook and pen or pencil (I prefer old school writing vs. typing into a computer or phone).
2. Set your timer for 5-7 minutes and put aside.
3. Find a comfortable seat or standing space at a countertop, open your journal and free write whatever comes to mind. This can be anything like “I don’t know what to write,” and see what comes from there, “I had the craziest dream last night…,” or “sometimes when I see this person, I feel….” This is a private space for your eyes only, a conversation or prayer to release thoughts and create room in your mind to take in more of what’s happening in the present vs. what happened or anticipating what might happen.
4. When the timer rings, finish your writing and reset your timer for 2 minutes.
5. Sit or Stand, whichever is most comfortable for you. With lips closed, inhale fully through your nose and on the exhale create a buzzing or humming sound that will vibrate internally. You may feel the vibration all the way into your belly and pelvis, in your chest, back, and neck, and most definitely in your face and mouth. You can move your cheeks around like you’re swishing mouthwash in your mouth. This is called the Bee Breath! When you have completely emptied your buzzing exhale, take a nice inhale through your nose and once again create the buzzing/humming sound on your exhale. Continue breathing like this until your timer goes off.
6. Sit quietly for one minute and notice the sensations in your body. Can you receive more air now when you inhale? What is the quality of your breathing? Do you notice any shifts in your thoughts…have they slowed or changed? Notice how you feel now compared to before you started the practice. You may feel a slight lingering vibration in your body. This breathwork can be done in a powder room at a holiday party! It's amazing how a few moments of this type of breathing can switch up the mood!

Soulful Nourishment – Filling your Heart and Feeling Connected:

What brings you joy? I was in a meeting this week with several of the providers at Dr. Katie Wellness Insights. The topic of joy came up, and we went around the circle and each shared what brings us joy. Some of my answers…being outside, writing, getting together with a kindred girlfriend and belly laughing, spending time loving my two cats. Looking at the photo above taken on the day of my wedding with Mom brings so much joy to my heart.

The bi-product of engaging in something joyful to you usually ignites feelings of gratitude, connection, and love. When these feelings are present, we are more fully present and connected to life.

1.Take 5-10 minutes (set your timer), and actively do what you love. It could be a phone call to a good friend to set a date for lunch or a walk. Or an old-fashioned hand-written note to someone. Or perhaps you sit quietly and look at your holiday decorations, the twinkle of lights, or you watch your child or pet sleeping peacefully. Maybe it’s a 10-minute “eyes-shut” break, lying on the sofa mid-day. Whatever your soul needs, decide to honor the request. Take a moment afterwards to feel the experience in your body and breathe that in!

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