Access ChARM Patient Portal Account

Five Mindful Ways to Enjoy Your Holiday Season

Five Mindful Ways to Enjoy Your Holiday Season
The holiday season can be full of excitement, family, friends, and...busy-ness. Before your season becomes a blur of things to do and places to go, take some time to create intentional practices to help you slow down and appreciate the inspiration of the season. Here are five ideas to get you started.

Use a word, image, or memory to guide your holiday season. Take some time to think about what you truly want from your experience this year, then allow that idea to become a touchstone for your time and energy. For example, if your guiding word this year is gratitude, think about how you can enliven that word in your life, perhaps through journaling, writing a holiday letter of thanks to your friends and family, or finding opportunities to express gratitude within your community.

Getting outside, away from technology, is one of the best ways to slow down and appreciate the here and now. Being in nature calms the body, mind, and spirit, and beneficially affects the nervous system and immune system. Take time to walk in the woods. While you're there, stop to take notice of what you see, hear, and smell. Feel the ground beneath your feet. Plant yourself firmly and remind yourself that you, too, are part of the natural world.

When we become busy and stressed, we change our breathing patterns, taking shorter breaths out of the chest rather than the relaxed, deep breaths that help us feel calm and balanced. Breath awareness techniques can help your mind and body establish a state of relaxation in which you can operate from a state of intentional response rather than stressful reaction. Here's a quick breath awareness tool you might try when you notice yourself feeling rushed and stressed:
  • Close your eyes if you can.
  • Breathe in and feel a touch of cool air at the tip of your nose.
  • Breathe out and feel a touch of warm air.
  • Notice how in each moment of breath awareness you are just here, just now, in the present moment.


In our focus on "getting it all done," we can forget to nourish ourselves. Whole, minimally processed food can reduce our stress levels, provide the energy we need to stay balanced, and remind us of the comfort of a good, healthy meal. Choose colorful veggies and fruits, savor the smells and sights of your meal, and enjoy it mindfully, one bite at a time.

Nothing can take away from enjoying the season like sleep deprivation. Sleep is the time when our bodies rest, restore, and gather the resources necessary to wake up focused and ready for an intentional day. Especially during the busy holiday season, your body needs this time to reset. Adequate sleep helps the body to recover from stress, fight off illnesses, balance hormone levels associated with appetite and food cravings, and improve mood, just to name a few of the benefits of healthy sleep. If you are not waking up feeling rested, consider changing your bedtime routine to help you establish a calm state before bed. A few ideas include creating a consistent bedtime, turning off all technology at least one hour before bed, and avoiding substances that interfere with sleep (alcohol, sugar, caffeine, etc.). Treat yourself to a relaxing warm bath or cup of herbal tea and notice how your body can begin to relax and become calm before you get into bed.

Give yourself and those around you the gift of mindful presence this holiday season. Slow down and create a season of intention. Notice that you can find a moment of peace and joy, and take the time to absorb and extend that sensation.

Many Blessings to you all this holiday season,
Katie Winnell RN, BSN, NC-BC

b2ap3_thumbnail_katiewinnell_thumbnail.jpgKatie Winnell is a Registered Nurse and Board Certified Nurse Coach with Credentialing in Clinical Meditation and Imagery and Health Education. She helps clients reveal and activate a lifestyle of wellness though Integrative Nurse Coaching and Clinical Meditation, Mindfulness and Imagery techniques. Katie is now seeing clients through the Integrative Medicine Office of Dr. Carin Nielsen.

  1274 Hits

Guest Blog: Mindfulness

An Introduction to Mindfulness Practice

Chris Frasz, BS, MSWMindfulness, an eastern meditation practice with a history of over 2,500 years, was established as a foundation for developing a clear and focused mind, allowing one to then analyze in depth various topics for self improvement.

With the gradual introduction of this practice to the west in the 60’s, interest has gradually built, supported by a great deal of research and empirical evidence, clearly showing many mental and physical benefits. Now, the practice of mindfulness is part of our culture, being incorporated extensively throughout the United States, from hospitals to businesses, from schools to professional athletic teams. Most recently, 60 Minutes aired a segment on mindfulness, touting both its efficacy and widespread use.

Mindfulness practitioners learn to better understand and regulate their thoughts, thus taking a more active role in improving their mental well-being. With developed stability and awareness, practitioner’s benefit by viewing and relating to their mental and physical states in a more objective and healthy manner. And, as the medical world builds empirical evidence relating to the connection of one’s mental and physical well-being, the mental growth and improvement has shown significant physical benefits, including:

  • Lower blood pressure
  • Lower heart rate
  • Increase in immune system
  • Stress reduction
  • Growth of grey matter in the brain (Psychiatry Research: Neuroimaging)

Within our upcoming course, Introduction to Mindfulness for Stress Reduction, we review the mindfulness practice in detail, giving participants various ways of engaging in the practice and the rationale behind why and how the practice is effective. Guided, in-class participation, combined with discussion and presentation, enables participants to learn and grow in a supportive and safe environment. Active engagement allows participants to build their own practice and create a foundation for future growth.

Chris Frasz received his B.S. from Michigan Technological University and his Masters Degree in Social Work from the University of Michigan, Ann Arbor. He has many years of experience teaching Mindfulness Meditation at a variety of levels, drawing on his exposure to various meditation techniques from both Western and Eastern meditation teachers, including Jon Kabat-Zinn, Kyabje Gehlek Rimpoche and others. His background in engineering, business, social work, and family life give him a unique perspective in understanding and working with the various stressors related to work, family, and life in general. If you are interested in learning more about the benefits of mindfulness and our Introduction to Mindfulness to Stress Reduction courses, please contact our office This email address is being protected from spambots. You need JavaScript enabled to view it. or 231-638-5585.

  3047 Hits