A meditation for the holidays

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Take a deep breathe:
A meditation for the holidays

Stop!

Take a deep breath.

Close your eyes.

Clear your mind.

Take another deep breath.

Open your eyes.

How much better do you feel?

“Even a short five-minute meditation can help you re-center your soul and revitalize your spirit,” says Jill Zahm, RN, well-being navigator, Parkview Center for Healthy Living. Next time you need a boost of positive energy, take a deep breath, ditch the electronics and set aside five minutes for a quick holiday meditation. Jill will tell you how:

Minute 1

Practice deep breathing. Sit on the floor or in a comfortable chair and close your eyes. Take a deep breath in to the count of four. Then slowly breathe out to the count of six. Repeat.

Minute 2

“As you become more comfortable with deep breathing, stop counting your breaths and find your natural pace,” explains Jill. “Focus on the rise and fall of air entering and exiting your abdomen. Let your mind and body relax.”

Minute 3

Keep focused. “Like anyone beginning meditation, it’s easy to let random thoughts enter your mind,”explains Jill. “When this happens, imagine that each thought is a floating cloud, and slowly imagine it floating away. When the cloud is gone, begin your meditation again.”

Minutes 4 and 5

Stay relaxed. Focus on maintaining your natural deep breathing pace, as well as keeping your mind clear. Then, at the end of minute 5, tell yourself: I do enough, I have enough, I am enough. Open your eyes.

Here's a printable reminder.

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