Welcome to November! As the air turns crisp and the year begins to wind down, this month offers a unique opportunity for reflection and grounding before the busy holiday season arrives.
This month, we’re focusing on two key themes: Gratitude as a mindfulness practice and Proactive Self-Care to build resilience.
1. The Mindful Minute: The Practice of ‘Noticing’ Gratitude
Gratitude is more than just a passing “thank you.” It’s an active practice of noticing the good that is already present. When we focus on what we have, we shift our entire mindset from a place of scarcity to one of abundance.
Your November Practice:
Instead of just listing what you’re thankful for, try experiencing it.
- Morning Brew, Tea, or Cocoa: As you hold your warm mug, don’t just drink it. Notice the heat in your hands, the rich smell, and the comforting taste. Feel the gratitude for that simple, quiet moment.
- A Simple Walk: Feel the crunch of leaves under your feet or the cool air on your face. Acknowledge the gift of a body that can move and senses that can experience the world.
- Acknowledge Yourself: Take one minute before bed to thank yourself for one thing you handled well today, e.g., a patient response, completing a tough task, or just taking time to rest.
2. Navigating the Season: 4 Ways to Care for Yourself This Month
November is often the “calm before the storm” of holiday obligations. Use this time to build up your energy reserves, not deplete them.
- Set Your “Seasonal Boundaries“: Decide now what is truly important for your holiday season. It’s okay to say “no” to draining activities and to say “yes” to your own peace. Your energy is a finite resource; spend it wisely, “protect your energy”.
- Play with “Hygge” (Cozy Contentment): As it gets darker earlier, lean into the comfort of the season. Think warm blankets, nourishing soups, a good book, or a candlelit bath. Create a personal sanctuary that makes you feel safe and restored.
- Stay Grounded (Literally): When you feel overwhelmed, use this 60-second grounding technique.
- 5: Name five things you can see right now.
- 4: Notice four things you can feel (your feet on the floor, the texture of your clothes).
- 3: Name three things you can hear (a clock, traffic, your own breath).
- 2: Name two things you can smell.
- 1: Name one thing you can taste (or one good thing about yourself).
- Move to Unwind: Stress and anxiety often get “stuck” in the body. Don’t let them build up. Make time for gentle movement, whether it’s a 10-minute stretch, a yoga flow, or a brisk walk to clear your head.
3. From the Newsletter / A Final Thought
Don’t forget, “Self-care” is not an indulgence. It is the necessary work of preserving your mind and body so you can continue to show up in the world as the best version of yourself, so during this busy time of year don’t forget about The Three Pillars, Pillar #1: Sleep, The Three Pillars, Pillar #2: Diet, and The Three Pillars, Pillar #3: Exercise.
We wish you a month filled with peace, warmth, and profound gratitude!
—
This post does not constitute therapeutic counseling or advice; the contents of this post are provided as a learning resource. We share the contents hoping that if you are in need of mental health support you will reach out to us directly or to a mental health professional in your area.