As the festive season approaches, the team at the Monash Centre for Consciousness and Contemplative Studies (M3CS) is preparing to put into action the principles they advocate throughout the year. This time, they’re focusing on mindful living during the holiday period—a time often marked by overindulgence. M3CS Director of Innovation, Megan Flamer, sat down with the Centre’s Director of Education, Professor Craig Hassed, to discuss how we can enjoy the festivities while staying balanced and mindful.
Navigating Holiday Indulgence with Mindfulness
Megan: With so many events filling the holiday calendar, especially in Australia where gatherings often revolve around alcohol, how can mindfulness help prevent overindulgence?
Craig: Practicing mindfulness doesn’t mean isolating ourselves entirely. Most of us will be engaging with the world, but we can do so with awareness. The Greek concept of “moderation in all things” is relevant here—it’s about balancing enjoyment with discernment. Mindfulness allows us to enjoy ourselves while also being aware of when it’s time to stop, ensuring that we don’t go too far.
Preparing for Mindful Choices
Megan: How can we prepare ourselves to make these mindful choices during the holiday rush?
Craig: In today’s fast-paced world, we often forget that we have a brake pedal to slow down. Between activities, take a moment to pause and center yourself. This brief reset can help you approach the next situation with a calmer mind. When you’re at a holiday gathering with a spread of food, practice mindful portioning. Take a small serving, savor the flavors, and eat slowly. If you’re still hungry after eating, go back for a little more—this process helps you enjoy the meal without overindulging.
What to Do When We Overindulge
Megan: Let’s say we do overindulge—maybe we feel too full, hungover, or overtired the next day. How do we handle that moment with mindfulness?
Craig: When you wake up feeling the effects of overindulgence, acknowledge the discomfort without reacting to it negatively. Accept it with curiosity—ask yourself why you ignored those internal cues during the previous evening. Mindfulness allows you to approach your discomfort without judgment. Instead of beating yourself up, you can reflect on what happened and learn from the experience, ultimately helping you make wiser choices in the future.
Small Reminders for Big Impact
Megan: I’ve found that having a friend to remind me not to overindulge is helpful. We send each other reminders to drink water and be mindful. What’s your take on gentle reminders?
Craig: Dr. Rick Kausman, a prominent figure in weight management and mindful eating, advocates for slowing down and savoring food. By eating mindfully, we can better recognize when we’ve had enough. Interestingly, when we eat with awareness, we enjoy the experience more. This approach can prevent overeating and increase overall satisfaction.
Mindfulness in Action: Being the “Adult” for Ourselves
Megan: I like the idea that we can be the “adult” for ourselves during these moments. Sometimes, we need a little external help, like reminding ourselves that food will still be available later. What’s your perspective on balancing external pressures with internal awareness?
Craig: It’s about pacing ourselves throughout the season. As with any marathon, it’s better to start slowly than to rush in and risk burnout. When others offer you food, you don’t have to accept immediately. Politely decline if you’re not hungry, or try a small portion and pace yourself. By doing so, you’ll enjoy the event without overdoing it and avoid the uncomfortable aftermath.
The Simple Pleasures of the Holiday Season
Megan: What’s something you’re looking forward to during the break?
Craig: I’m excited about the simple joys of having time to take care of home projects, enjoying some quiet moments in Melbourne after Christmas, and being surrounded by peace. In the quiet spaces, I find real relaxation.
This conversation highlights the value of mindfulness during the holiday season. By slowing down, practicing moderation, and being aware of our choices, we can fully enjoy the festive period without the regret that often accompanies overindulgence.
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