MINDFUL HOLIDAYS GUIDE by Amy Catherine Evans

YOUR GUIDE TO A MINDFUL HOLIDAY SEASON

MINDFUL HOLIDAYS GUIDE & HOLIDAY JOURNAL

Written by: Amy Catherine Evans

MINDFUL HOLIDAY GUIDE and HOLIDAY JOURNAL

I wanted to create a gift as a thank you to everyone willing to support me in my journey to serving you in your health & wellness goals. Because you have completed the form out of the kindness and love in your heart, I wanted to offer you a gift as a thank you. I was inspired to create this guide to a more mindful holiday which includes a thoughtful gratitude gift idea and a daily holiday journal with writing prompts that have been proven to increase happiness. Take the time to follow the tips and spend a few minutes every day ﬁlling out the daily journal prompts and enJOY a more joyful and fulﬁlling holiday season. With love & gratitude, Amy

MINDFUL HOLIDAY GUIDE and HOLIDAY JOURNAL We can all agree the holidays can be a stressful time. I created this Ebook to provide you with mindfulness steps you can take for a more fulfilling holiday season. When you live more mindfully, you are naturally more present. When you are living presently, you experience a more fulfilling life. In these pages, you will find your: Guide to a Mindful Holiday Season, Inspired Gift Idea (proven by science to instantly increase your happiness), & a Daily Journal to guide you along. If you follow the tips provided & keep up the daily journal, I guarantee you will experience your holiday season with a more joyful presence. There is science behind it! Mindfulness allows us the presence to find happiness in what is around us. All that we truly have is NOW, the present fleeting moment. Follow this guide throughout your holiday season and experience a more fulfilled season.

Contents

MINDFUL HOLIDAY GUIDE and HOLIDAY JOURNAL

Contents 1| PRACTICE MEDITATION Meditation is proven to reduce stress, control anxiety, promote emotional health, enhance self-awareness, lengthen attention span, generate kindness, and help ﬁght addictions (sugar cookie cravings anyone?) Spend 2 minutes every morning sitting in a comfortable seat with good posture and eyes closed. Set a timer & focus in on your breath. When a thought crosses your mind, observe it and return your focus to your breath. If you feel yourself getting overwhelmed anytime during the holiday season, ﬁnd a comfortable seat, set a timer and practice this breath awareness exercise. Do not beat yourself up for having thoughts. Your mind will always have thoughts. It is the process of observing your thoughts and consciously returning your focus to your breath that helps.

MINDFUL HOLIDAY GUIDE and HOLIDAY JOURNAL

Contents 2| MIND YOUR THOUGHTS Your thoughts create your reality. Taking the time to look at your thoughts to interrogate them as true or false is a valuable exercise that takes only a few minutes for great results. When you ﬁnd your mind racing with stressful thoughts this holiday season, grab a pen and notebook and take a few minutes to write down your stream of thoughts. Take a good look at your thoughts and really question if they are true or false. If they are false, then you can let them go & replace them with the truth. There is a lot of value in becoming aware of the thoughts that control your life. If you ﬁnd some truth in your stressful thoughts, you can take the opportunity to use creative problem-solving. Often, your most inspired ideas can come when you put mind to your thoughts.

MINDFUL HOLIDAY GUIDE and HOLIDAY JOURNAL

3|Contents MIND YOUR TIME Creating awareness around your current approach to time allows you to identify any limiting beliefs that are creating unnecessary stress in your life. Start by noticing how you talk about time. "There is never enough time. I don't have time." These thoughts are disempowering. Consider time your friend instead, and treat it as you want to be treated. Start replacing your words with phrases like, "Time is my friend. Time is always on my side. I have all the time in the world." Take note of when you use time as an excuse. Then become aware of what you are actually spending your time on. How much time are you on social media or watching tv? Create a task list for each day, prioritize and execute on your action items. Acknowledge when things are not high on your priority list. Find empowerment in your time management and begin to cultivate a positive relationship with time.

MINDFUL HOLIDAY GUIDE and HOLIDAY JOURNAL

INSPIRED GIFT IDEA Contents Martin Seligman, founder of positive psychology, showed that this single gratitude exercise spiked happiness levels instantly. Use this guide to create a truly meaningful experience for not only yourself, but your loved ones:

THE GIFT OF GRATITUDE Think of something important a loved one has done for you whom you have never properly thanked. In a letter, write down exactly what they did for you and the speciﬁc positive changes that occurred in your life because of their actions. Take care to write speciﬁc details. Write and rewrite it multiple times. Polish the letter and make it shine! Concentrate on presentation. Hand write it or use calligraphy. Use your own creativity. Meet with the person face-to-face and read the gratitude letter to them. This is very powerful! Don't forget to bring a box of tissues with you!

HOLIDAY JOURNAL Black Friday, November 29, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

DAILY GOALS

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BEFORE BED According to Martin Seligman, this exercise increased happiness levels when practiced for only one week. Write down 3 good things that happened today Then write down why each of them happened What?_________________________________________________ _________________________________________________ _________________________________________________ Why? _________________________________________________ _________________________________________________ _________________________________________________ What? _________________________________________________ _________________________________________________ _________________________________________________ Why? _________________________________________________ _________________________________________________ _________________________________________________ What? _________________________________________________ _________________________________________________ _________________________________________________ Why? _________________________________________________ _________________________________________________ _________________________________________________

HOLIDAY JOURNAL November 30, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 1, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 2, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 3, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 4, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 5, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 6, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 7, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 8, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 9, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 10, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 11, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 12, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 13, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 14, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 15, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 16, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 17, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 18, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 19, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 20, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 21, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 22, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 23, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 24, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 25, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 26, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 29, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 27, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 28, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 30, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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HOLIDAY JOURNAL December 31, 2019 Morning thoughts ______________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________ __________________________________________________________________

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MINDFUL HOLIDAY GUIDE and HOLIDAY JOURNAL

REFERENCES Contents University of Pennsylvania. (n.d.) Authentic Happiness Retrieved from: www.authentichappiness.org