Balancing work, relationships, and family can be a handful, and the feeling is only magnified this time of year. Malls, markets and houses are filled with an overwhelming amount of people. Holiday parties are sprinkled into the work week during the most demanding fiscal time of the year. The perfect gift appears to have disappeared from every shop, and the allure of delicious little gingerbread men gets the better of you as you consume them by the box. Increased family time means surfacing memories of the special men and women we’ve lost, who always made this time of year special. Yes, the holiday season isn’t always a bed of roses… or should I say, poinsettias, but it is possible to calm your mind, and keep your holiday cheer in the midst of the accompanying chaos.

“In your mind’s eye, see yourself sitting at the bottom of a deep pond. Feel the serenity and silence as you look around and up at the clear, sparkling water of the surface. Any thoughts that arise are mere ripples.”

Mark Divine, Commander, U.S. Navy SEALs (Retired)

The quote above is from a book entitled, “The Way of The Seal.” The author, Retired Commander of the U.S. Navy SEALs, Mark Divine,  touches on how silence can help create a winning mindset. He goes on to describe a silent practice known as “Still Water Runs Deep.” The practice combines meditation and visualization, and focuses on sitting in silence and quieting your thoughts. It’s the perfect five minute exercise to add to your holiday de-stressing regimen.

Still Water Runs Deep

  • Sit with Your Back Straight – Sitting in a chair or against the wall is best. When comfortable, close your eyes and begin to focus on your breathing.
  • Initiate Breathing Cycles – Slowly take a deep breath in through your nose, pushing your stomach out, and exhale gently out the mouth. This is one cycle. Repeat four more times for a total of five cycles, then return to your normal breath.
  • See Your Body Relaxed – While breathing visualize your entire body calming down. If you’re a fan of the app Headspace, you’ll be familiar with scanning your body, beginning at the head and ending at your toes.
  • Create Your Pond and Sit at the Bottom – When ready, create the image of your pond, and visualize yourself sitting at the bottom. If you would like to take it a step further, the first time you complete the exercise, create a detailed vision of your pond scene. Build a safe and familiar place in your mind to revisit for later practice sessions.
  • Let Your Thoughts Rise to the Surface and Ripple Away – Underneath the water notice your surroundings, and see your thoughts as simple ripples on the surface.
  • Resume Counting Your Breathing Cycles
  • Release New, Incoming Thoughts to the Surface of the Pond – If you realize after three counts you are no longer counting your breath don’t worry. Simply realize it and “let the thought float to the surface and dissolve.”
  • Resume Counting Breath Cycles

GOAL – You want to get through ten (10) breathing cycles without a conscious thought.

Reaching ten deep breathing cycles without a conscious thought is easier said than done. However, inserting this practice somewhere within your daily routine will help relieve your tension, and ease your thoughts. It only takes five minutes! Sit in your pond before your work day, in your car after lunch, or at night before you go to bed. Regardless of how many places you drive, shops you visit, or unhealthy amount of gingerbread cookies you consume, it’s the most wonderful time of the year, and your holiday cheer will shine brighter than you know whose nose.

Take a deep breath, nestle yourself in the depths of your pond, and close your eyes. Let the worry and stress of the holiday season leave your belly through your breath, and ripple away. You’ll not only have a calm, cool, and collected holiday season, but repeated practice will leave you feeling refreshed, creative, and ready to take on the new year!