Meditation music is music performed to aid in the practice of meditation. It can have a specific religious content, but also more recently has been associated with modern composers who use meditation techniques in their process of composition, or who compose such music with no particular religious group as a focus.

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Is anyone willing to be candid about the holiday season? We are led to believe that the holidays are a perfect kind of “Disney family wonderland” with peace, music, angels, and perfect family moments full of song and dance. The fact is, holidays are stressful and it’s a miracle that we survive them. What is the key? How can we decrease the stress and find the joy?

In order to truly survive and thrive in stressful holiday situations, you could try some preparation and attitude adjustment. We are programmed that holidays have to be perfect instead of “just right” for our own family. Let’s weave together a holiday survival plan and see if there can be a “just right” holiday for your family.

My survival plan involves “Happiness”.

Harmony

Amusement

Play

Presents

Intuition

Nutrition

Exercise

Sleep

Socialization

Harmony is not just for holiday carols, it is about remembering the spirit of the season and giving and receiving joy. Finding a balance that works for you emotionally and physically is the key to finding your joy, peace and happiness this holiday season.

Amusement is underrated. We need to laugh; it is good for our spirit. Do something for yourself this holiday season that brings you (and only you) some joy. The “something” should push your usual “silliness meter” or be a simple indulgence that satisfies you. Go see a matinee comedy movie; whatever tickles your fancy. Take a walking trip through some shops you’ve always wondered about, people watch, stop into a pet store and play with the puppies. Schedule a mid-week treat like a massage or a pedicure or attend that wellness class you’ve always wanted to try.

Play is a wonderful thing. Why is it we forget to play as we age? Take a queue from the younger generation to remind us to let go, play, enjoy and find our inner child again. Yes, we are a society that centers everything on food (and no I’m not saying to give up those traditional dinners) but what I am suggesting is that you add some playtime afterwards or before. Here is what I did one year to help create some memories for my husband’s family holiday celebrations. Consider doing any or all of the following items:

o On the first day everyone was here we had a casual hearty dinner filled full of warmth. Then we bundled up (with some hot cocoa in hand) and toured our local zoo. It was all lit up; ice sculptures were everywhere; buildings were open to duck into for warmth and to learn about the animals. We ended this evening with a family photo of everyone with Santa.

o The next day we had our traditional family dinner mid-day. After that, we went ice-skating as family. It was wonderful to see multiple generations racing the center rink or seeing a grandfather teach his grandson some skating tricks. We returned to clean up, have dessert and watch a holiday movie. Oh, I almost forgot the ‘dance off’ later that night. That was a hoot!

o On the day we were to be traveling home we went for an early morning walk to the coffee shop, then threw the football around and then we had brunch.

Yes, there were food-centric events, but there were equal movement events. There were no family fights that year, as everyone had an outlet through movement and fresh air to detox those nerves. I still receive “thank you’s” and warm smiles and the stories that are told warm my heart about that year’s holiday. It is moments like these and the memories that are created that are the foundational threads of my family.

Presents! I’m big on presents with meaning that will last a lifetime. We work hard for our money and money is harder to come by this season. So, I like to give gifts that keep on giving; whether it is an item that stands the test of time or an experience that stays with that person forever. Some types of gifts that help people for a lifetime include health and wellness gifts.

Also, let your loved ones know that it is okay to get you that heart rate monitor or wellness class that you’ve wanted to take, or that Pilates package that you just won’t splurge on for yourself. All gift givers are wary of sending the wrong message and a fitness package can be misconstrued. Family and friends need to know that it is okay to purchase you the gift of health and self-care products. But if you do receive a gift of health without asking for it look at it not as a message about you but as a reflection of the person giving the gift, they care so much about you that they want to share their own health and wellness secrets. If you want to give a gift of health just do it, and tell the person you will do it with them too, you both receive the gift of health!

The gift of health and self-care give people much more than just a thoughtful present. For example: if you purchase a fitness-coaching package for someone, you are giving him or her self-efficacy. Or if you purchase the gift of an intuitive eating seminar, you are giving them an increased awareness of their food intake and the ability to take control of their feedings. If you purchase Pilates classes you are giving a gift of core strength, reduced incidence of back pain and straighter posture. Yoga is a gift of inner peace and increased flexibility. All of these things change a person’s life and they remember these life skills for years to come.

Intuition is a wonderful skill that we have. Yet we ignore it, shut it down and will it to go away because it pops up at inconvenient times. Staying in touch with your self is the key. Recognize upcoming emotions, and change directions, if need be, to maintain sanity and keep the holiday spirit.

When you get a bunch of kids, all under the age of twelve, running around the house and their energy is self-perpetuating, don’t turn into the “Holiday Witch.” Instead, join them, go outside to throw the football in the snow, play tag, or make a snowman.

When your emotions are frayed and you need time alone, listen to your self and walk to your neighborhood coffee shop to take a break or take a deep breath smile, and enjoy the moment.

When you are in the business meeting and your stomach starts to growl, have a snack. Don’t set yourself up to meet an unreasonable expectation. Set yourself up for success.

On the days that you feel exhausted, take time to get your daily workout in, eat good quality foods, listen to your favorite pick-me-up tune and get a meditation in. You’ll feel like you spent the whole day at a spa. Intuition is listening to your inner self and your body. Stop and listen, you will be glad you did.

Nutrition is a personal choice for adults. Make a commitment to yourself this holiday season not to judge your family, friends or yourself. Don’t comment on what others are eating either. You will be surprised how freeing this actually is. Simply enjoy your favorite foods mindfully. Who cares if Aunt Sally is drinking too many cocktails (as long as she doesn’t drive) and Uncle Fred has made three trips to the table. Be responsible for yourself and make decisions that honor your personal goals and lifestyle.

Do you set yourself up with your holiday food rules? Rules like:

o Eat all I can because it will be a year before I see this food again.

o Pile it high and go back for seconds so I don’t hurt Gram’s feelings.

o Oh! Here comes Uncle Ralph, quick stuff some food in my mouth from the buffet table so I don’t have to talk about how I failed at my marriage.

Whatever the case for overeating is with your family (social obligation, financial pressure, time, stress) we can make some preparations. (See nutrition sidebar) Honor Your Hunger and Respect your Fullness! All Foods Fit!

Exercise gives endless benefit to our lives; so don’t take the “all or nothing approach” this season. Use it as a stress management tool instead. Maybe some busy weeks, instead of getting in three –sixty minute workouts you get in three –thirty-minute workouts. Maybe your workout is a walk instead of an aerobics class. Whatever you can fit in, do it, any movement creates a stress reliever. Create a positive music playlist that mixes up holiday music with regular music. You’ll find after your workouts that you are calm, joyful, relaxed and that has a ripple affect on the rest of your life.

Sleep is a self-care item we often think we can live without. We can’t! Just as our iPods, cars, cell phones, and flashlights need to have fully charged batteries to run optimally, so do we. Remember the quality of sleep is affected by alcohol, so watch those holiday cocktails. Make sure you give yourself the ideal amount of sleep for your body. Some people need nine hours, some need seven, whatever your usual requirement, don’t skimp on it this time of year.

Socialize with others. Make a list of individuals in your lives that are important to you, positive, and funny, someone you’d like to get to know better or to re-connect. Leave the drama and negative people in your life out in the snow this season. Decide as a family how many holiday celebrations you will commit to Friday through Sunday. This may save you from biting each other’s heads off. It is okay to decline invitations if it is better for your family’s emotional health. If you treat your holiday chores, social events, and decorating as you would any other project in your life, you can break them down into smaller tasks so that they fit into your calendar. Figuring this out ahead of time frees you from constantly thinking about what has to be done and brings normalcy back to your life.

The reality is making better choices today than you did yesterday. You don’t have to complete a race today nor do you have to come in first place. All you really need is to make a better choice than you did yesterday. Live in the present, make your choice based on the present and have a joyful holiday season!

Sidebar Options:

Tips To Avoid Overeating:

Environmental factors that could cause overeating are:

o Celebration eating rules

o Stress

o Social obligations

o Financial pressures

o Time constraints

o Family eating reputation

o Lonely

o Eating to fix the past

o Social pressure from the food pusher

Create a plan to deal with your environmental factors ahead of time. Write down your ideal holiday plans. Make a list of names of the people you want to buy gifts for, a realistic budget, and gift ideas that fit into that budget. Make a list of foods (or amounts) that you want to eat, a realistic plan on how to stick with your food plan, and ideas to help you.

Now look at these lists. How did you come up with these ideas? What drives you to make plans, spend money and eat foods (or amounts) that don’t fit into the ideal plan? Emotional issues such as the loss of a loved one, being unsatisfied with your life, trying to fix a childhood past, a divorce, the birth of a child, happy holiday remembrances, or your wedding day can trigger eating or spending. Acknowledge these feelings and know that holidays tend to trigger emotions. With acknowledgement, you can actively do other things to change your mood, your spending and your eating.. Does your list reflect your values and goals that you set for yourself this year, or more from past holiday celebrations? Sticking as close to the ideal plan is a great way to reduce the stress associated with the holidays and control the urge to overeat or overspend. Stick with your plans and you will feel more in control and happy with your holiday.

Stress:

Simplify! Are you having trouble saying “No”? Try that little word out and don’t over-commit yourself. Same with overindulging, a simple “no thank you” can save you from stress and overindulgence. Try instead to savor small portions of your favorite food and drink. Another stress reliever is to maintain your routine. Stick to your natural routine of sleep, eating and exercise so you don’t disturb your body’s biorhythms. Minimize shopping stress by exercising. This is the most important time of the year to not take exercise out of your schedule because you have to do holiday tasks. Instead, consider shopping local, purchasing gift cards (so that you can conserve on time) and keeping your exercise routine.
Listening to music while you are meditating – not a good idea. … Anything you do with the thought that you are meditating is meditating. There are many ways to meditate. Personally, I find music to be distracting, but paying attention to sounds in your environment is part of insight meditation.

Types of meditation
Loving-kindness meditation. With the many types of meditation to try, there should be one to suit most individuals. …
Body scan or progressive relaxation. …
Mindfulness meditation. …
Breath awareness meditation. …
Kundalini yoga. …
Zen meditation. …
Transcendental Meditation.

Meditation is a habitual process of training your mind to focus and redirect your thoughts. You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.
Basic meditation music simply provides a way for an individual to go deeper with their meditation by adding a new layer to their experience. … Unlike many other music forms, the binaural beats work with the brain to develop a frequency most associated with relaxation.