A Simple Somatic Exercise to Stay Grounded During the Holiday Season
The holiday season can be a time of joy, connection, and celebration, but it can also bring overwhelm, stress, and emotional intensity. Family dynamics, packed schedules, crowded environments, and the pressure to make everything “magical” can leave many of us feeling dysregulated without even noticing it. Somatic practices offer a supportive way to return to ourselves. Rather than trying to force our minds to calm down, somatic work invites the body to take the lead, signaling safety and grounding through gentle, mindful attention. One of the most effective and accessible somatic tools for navigating holiday stress is a practice known as orienting.
The Orienting Practice is a simple exercise designed to settle the nervous system by bringing awareness into the body and into the present moment. It’s a tool you can use anytime—before a family gathering, after a difficult conversation, in a busy store, or even during a quiet moment alone. Below is a step-by-step guide to using this practice throughout the holiday season.
1. Pause and Feel Your Feet
Wherever you are—sitting, standing, or moving—bring your attention to your feet. Notice the pressure beneath them, the texture of the surface they’re on, or the weight they hold. There is no need to change anything; simply observing begins to signal to your brain and body that you are safe enough to slow down.
2. Allow Your Eyes to Move Slowly
Gently let your head and eyes move around your environment, taking in what’s around you. Notice colors, shapes, movement, and light. Look with curiosity, as if you are seeing the space for the first time. This intentional visual scanning helps your nervous system gather information, reminding you that you are not in danger—you are present in this moment.
3. Rest Your Eyes on Something Calming
Let your gaze settle on one object that feels pleasant, comforting, or neutral. It might be a holiday decoration, a soft blanket, a plant, or a spot of light. Pause there and notice any small shifts in your body. Perhaps your breath softens, your shoulders lower, or your jaw releases. Even subtle changes matter—your body is beginning to regulate.
4. Take a Slow Belly Breath
Bring a hand to your abdomen and breathe in slowly through your nose, allowing your belly to expand. Exhale gently through your mouth, as though blowing through a straw. Repeat this two or three times. Belly breathing engages the parasympathetic nervous system, which supports rest and calm.
5. Place a Hand on Your Heart (Optional)
If it feels comfortable, place a hand on your chest. Notice the warmth, the pressure, or the rhythm of your breath beneath your hand. This simple gesture can help release soothing neurochemicals and enhance a sense of safety and connection.
Practicing orienting helps reduce emotional overwhelm, settle the system, and restore a sense of grounded presence. Over time, your nervous system becomes more flexible and resilient, better able to move through the holiday season with steadiness and ease. Somatic practices are not about fixing yourself; they are about gently supporting your system with compassion and awareness.
As you move through the holidays, give yourself permission to pause. Let your body guide you back to regulation whenever you need it. Being grounded is not about staying calm at all times—it’s about learning how to return to yourself again and again, no matter what the season brings.
If you’re curious about deepening your somatic work or exploring SSP and other body-based approaches, I invite you to reach out. Together, we can create supportive practices that help you move through the season—and the year ahead—with more ease, resilience, and self-connection.
Warmly,
Brandy