Between all of the social obligations, family duties, and end-of-year work responsibilities, it’s easy to feel overwhelmed by the perceived lack of time for wellness practices during the holiday season. However, neglecting self-care is part of what perpetuates the holiday stress cycle and can negatively impact overall wellbeing. Fortunately, even quick wellness practices can make a huge difference in turning the holidays into a time of year to embrace instead of dread.
Vedic Meditation Teacher Susan Chen teaches people how to experience deep rest and harness a deeper sense of peace through meditation. As a former Wall Street research analyst, she underwent her own transformation from being over-stressed to guiding others to center themselves and enjoy the same sense of presence she has since discovered through meditation. She especially loves helping people with “big lives” figure out how to turn feelings of stress and busyness into excitement and fulfillment—without compromising ambition. Here’s what Chen had to share about taking on the holidays with mindfulness instead of overwhelm.
Olivia O’Bryon: Time feels extra short during the holidays—how can people sneak in meditation and other wellness practices during the holiday season?
Susan Chen: The last six weeks of the calendar year can feel like being on a hamster wheel of never-ending activity and busyness. Between work events, social gatherings, school functions, and family obligations, our calendars are booked from morning to evening. Time not only feels extra short during the holidays… our days feel like they belong to everyone else but us.
With limited time to rest and recharge, the holiday season causes many of us to feel overwhelmed, fatigued and easily triggered. By prioritizing self-care through rest and meditation, we can avoid holiday burnout and keep our energy levels high, our emotional state bright, and our resilience strong.
Here are a few tips to sneak in meditation and other wellness practices during the holiday season:
1. Meditate first thing in the morning before the rest of the day begins.
There is no better time to meditate than first thing in the morning. Upon waking, keep your phone in airplane mode and enjoy some time for yourself in your practice. I always recommend early mornings as the ideal time to meditate, as the risk of being interrupted or having a scheduling conflict is less during this time. You’ll be able to take the calm and groundedness from your practice into your high-demand day.
2. Sneak out to meditate (literally).
One of the best ways to fit in a meditation or self-care practice when visiting family over the holiday season is to tack on your meditation while out running an errand or going to the store. Meditators often share stories of sneaking in a meditation in their car after running to get groceries, giving themselves a few minutes to reset and rejuvenate before rejoining the family in holiday festivities.
3. Don’t let perfect be the enemy of good.
If you only have a few minutes to meditate, then go for it. Any amount of meditation is good for you, and it doesn’t have to be perfect. Setting the intention of prioritizing your wellness amid holiday busyness, if only for a few minutes, can shift your energy into more positivity and resilience.
OO: Why is prioritizing time for meditation and mindfulness so important to our daily routines (even if it's quick)?
SC: All wellness practices, especially meditation, work best as a preventative measure to avoid stress, fatigue, and overwhelm. When we are too exhausted to meet the necessities in our day or unexpected challenges that arise, we launch into stress reactivity which impacts our activities and relationships. By meditating as a part of our daily routine, we can fill up our wellspring of rest and adaptability, and successfully meet the demands of life (especially during the holiday season).
In short, with a regular meditation practice, we get ahead of our demands instead of having the busyness of our life get the best of us. People who make meditation part of their daily routine do not fall into the trap of being a “crisis meditator.” Crisis meditators feel the stress of life overwhelm them, and in a time of distress, turn to meditation as a coping mechanism and release. As daily meditators, we don’t put our minds and bodies at risk of distress. We thrive through life due to regularly filling up in rest and adaptation energy.
As a result, times like the holidays can feel full but cannot overshadow our innate sense of groundedness, centeredness, and well-being. Daily meditators feel at ease in the present moment, even when we’re engaged in the busyness of life. It's ideal for those who want to live big, full lives without feeling stressed and overwhelmed.
OO: You specialized in teaching Vedic Meditation—what is Vedic Meditation, and how can it help those who've struggled with meditation in the past?
SC: Vedic Meditation is a mantra-based, eyes-closed practice with the unique feature of easily taking the mind from the busy, active thinking experience into a quiet, thought-free, relaxed state. In Vedic Meditation, we repeat a personalized mantra silently inside meditation. The mantra allows the mind to turn its attention from the outside world of daily thinking and inward towards an experience of stillness, calm, and sustained happiness.
Vedic Meditation is easy and enjoyable to practice. There is no force or concentration involved. In fact, effort and force work against the mechanics of the practice. Because of its effortless approach, Vedic Meditation is particularly suited to anyone who has struggled with meditation in the past and has felt that they can’t stay with their breath or focus long enough inside meditation.
While many other styles of meditation require lots of time, Vedic Meditation requires only 15-20 minutes of practice in the morning and evening, and is ideal for those who have full calendars and live big lives. Vedic Meditation also has one of the best ROI on time invested in self-care. The level of rest gained inside a Vedic Meditation sitting is profoundly deeper and more restful than sleep. Meditators report that they need to sleep less as a result of practicing daily meditation, which gives them more time back in their day. Vedic Meditation also enhances clarity of thinking and increases energy levels. By building this practice into a daily routine, one can do more in less time, and enjoy increased productivity and efficiency in every aspect of life.
OO: What are your favorite tools for getting into a daily meditation practice? What do you think about using apps for meditation?
SC: My favorite tools for getting into a daily meditation practice are 1) a calendar (digital calendar or paper diary both work) and 2) an alarm clock. A practice that works extremely well is to schedule your meditations, as you would schedule any other appointment for the week. I have all new graduates of my course look in their calendars and schedule their meditations two weeks in advance, so they make time for and block out their meditation sessions in their schedule.
An alarm clock also works well as a reminder to meditate, specifically for morning meditation. Set your alarm for 15-20 minutes earlier than you would normally wake up. That way, you can rise and meditate and meet the day with more adaptability and resilience.
Meditation Apps are a great way to be introduced to the concept of meditation and to try our different types of meditation. Many of my students had their first experience meditating with an app. One of the most common questions I’m asked with app-based meditations is, “How do I know if I’m doing it right? Is anything happening?” In this case, I always recommend learning with an expert teacher who can guide you in personalized instruction and teach you how to meditate independently. This will be a much more rewarding experience, and you’ll learn to meditate easily without frustration or wondering if you’re doing it right.
The journey to feeling happier and more grounded through meditation will be faster and easier by working with a teacher who can teach you a self-sufficient practice (a technique that you can do on your own, without the need for guidance through an app or a class).
OO: For those who dread the holiday season, what's your biggest advice?
SC: The holidays are a mixed bag of excitement, anticipation, fatigue, and overwhelm. So many emotions and responsibilities are packed into a short period of time. Whether it is the dread of meeting for a corporate event, navigating through challenging family dynamics, or feeling grief or loneliness during the holiday season, it is more important than ever to prioritize rest and self-care.
My biggest advice is to take just 30 minutes each day for you and no one else. This will be a non-negotiable time for you to tend to your own needs and recalibrate. Whether it’s sitting for meditation, taking a warm bath, or even taking the time to just be, give yourself the grace of self-love and fill up your cup. By taking this time for yourself, you will feel more calm, happy, and well-equipped to meet the demands of the holiday season.
Olivia O'Bryon