Mindfulness Monday

Simplifying our wellness strategies for the holidays

Today we are going to be doing an exercise that is focused simply on our breathing.

We are entering a time of year that for many of us can be quite difficult. Surviving the holidays after a pregnancy loss can be very challenging. And sometimes we can complicate that challenge by trying to integrate complicated or complex wellness strategies and self-care rituals.

And while all of those can be very helpful, there are times in the midst of this challenging time where all we really need to do for ourselves is breathe.

This is a chance to simplify your wellness strategies to get you through a challenging time.

First, find a comfortable posture, sitting, standing or laying down. Stretch anything that needs stretching and make any adjustments to your surroundings before settling into practice. Once you are comfortable and ready, feel free to close your eyes if you prefer. Otherwise, eyes can remain open for this exercise.

Start to deepen your breath and bring your awareness to it, in and out. Take a few moments to take some deep breaths and settle into a more relaxed state. Remember that right now, there are no to-do lists, there is nothing to be accomplished or planned, and all there is to do is simply be present in this moment.

Next, as you inhale, see if you can count to 4, then hold for a count of 4, and breathe out for a count of 4. We can try this together as I count, and first you can exhale any remaining breath: next as you inhale 2-3-4, hold 2-3-4, exhale 2-3-4. Now, feel free to try this on your own, silently for a minute or two. As you count to four each time, you can visualize each count as a side of a square or box.

If at any point the counting and holding becomes too stressful or if you lose the rhythm, it is fine to just breathe as you normally would, and then if you’d like, try the count again.

If you are having any other thoughts, notice them and bring your focus back to the breath. Notice how this pattern feels, and what it is like to bring awareness to the breath in this way. Think about how it might feel to use this technique before, during, or after a stressful situation and how it could help. As we wind down our practice, feel free to wiggle your fingers and toes and open your eyes to come back to the room.

Thank you for being here, and for sharing this space with me. A recorded version of the meditation is available for all paid subscribers of The Miscarriage Therapist.