10 Tips for “Mindfully” Surviving the Holidays / UCLA Newsroom

10 Tips for “Mindfully” Surviving the Holidays

By Mark Wheeler November 20, 2006


Trying to survive the holidays with a little peace of mind?

Consider "mindfulness."

The Mindful Awareness Research Center, part of the UCLA Semel Institute of Neuroscience & Human Behavior, is dedicated to investigating, evaluating and disseminating mindful awareness — the moment-by-moment process of actively and openly observing one's physical, mental and emotional experiences. This approach has scientific support as a means to reduce stress, improve attention and promote a general sense of health and wellness. The center has designed experiential and educational classes and is now offering them at UCLA to the general public.

The Mindful Awareness Research Center recommends:

1. When the phone rings, try not to immediately answer it. On the first ring, take a breath. On the second ring, decide to fully listen to whoever is calling. On the third, answer it.

2. When you're feeling stressed, see if you can turn the corners of your mouth up into a smile (even if it feels a little false at first). Scientific studies show the act of smiling affects our brains and will actually bring on more happiness.

3. Eat one meal alone where you focus only on your meal. Turn off the TV, don't read or talk on the phone. Notice your food with full attention. Notice what your tongue and teeth do. Fully tune into the tastes and flavors.

4. When walking down the street, even when shopping, see if you can feel your feet on the ground. Even if you are rushing, see if you can stop for a moment, take a breath, feel your feet and notice your surroundings. It's amazing how often we forget to be exactly where we are!

5. When you're feeling holiday stress, wish yourself well. You might say: May I be happy, peaceful, at ease.

6. When you are waiting in a long line, perhaps at the post office, wish others well: May they too be happy, peaceful, at ease.

7. When driving, make sure to breathe! Notice the feeling of your hands on the steering wheel; notice your posture. Don't immediately turn on the radio. Remember that worrying about getting to your destination won't make you go any faster!

8. When you are with a friend, child or partner, can you be fully present as you listen? Determine not to interrupt, to let them talk without needing to fix or solve anything. Give them your full attention.

9. Carve out a minute or two to sit quietly and notice your breathing. Feel the in breath and the out breath as it moves in your abdomen, chest or nose. Don't try to control your breathing. When you start to think of other things, bring your attention back to your breath. Just one minute a day of paying attention to your breath can be helpful.

10. For additional mindful awareness meditations that you can download and practice with, go to www.marc.ucla.edu.

The Mindful Awareness Research Center is part of the Semel Institute for Neuroscience and Human Behavior, an interdisciplinary research and education institute devoted to the understanding of complex human behavior, including the genetic, biological, behavioral and sociocultural underpinnings of normal behavior, and the causes and consequences of neuropsychiatric disorders. In addition to conducting fundamental research, the institute faculty seeks to develop effective treatments for neurological and psychiatric disorders, improve access to mental health services and shape national health policy regarding neuropsychiatric disorders. More information about the institute is available online at http://www.npi.ucla.edu/.

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10 Tips for “Mindfully” Surviving the Holidays / UCLA Newsroom