Finding Joy and Kindness During the Holiday Season

Dec 16

Written By HopeNation Campus Editorial Team

Three people sit on grass, smiling and reading books, with a laptop nearby. Brick building and trees are in the background.

The holiday season is here, bringing festive lights, delicious treats, gatherings with loved ones, and cozy moments. But let’s be real—this time of year can also bring stress. Between exams, travel, and endless to-do lists, it’s easy to feel overwhelmed.

The key to enjoying the holidays? Mindset and balance. Taking time to center yourself can make the season not just manageable but truly memorable. One way to do this is through meditation, a simple yet powerful tool to reduce stress, boost your mood, and refocus your energy. Just 15 minutes a day can help you stay present, cultivate joy, and spread kindness to those around you.

To help you kickstart this practice, here are two meditations designed to cultivate joy and kindness, perfect for getting into the holiday spirit.

Meditation for Cultivating Joy

Find a quiet spot where you won’t be interrupted. Sit comfortably and have a glass of water nearby.
Optional: Play some instrumental meditation music to set the mood. Avoid songs with lyrics, which can be distracting.
Sit upright, placing your hands palms up on your thighs. This relaxes your shoulders and opens you to positive energy.
Close your eyes and take slow, deep breaths in through your nose and out through your mouth. Repeat at least five times.
As you settle into a steady breathing rhythm, bring your attention to your thoughts. If your mind feels busy, remind yourself that this moment of stillness is preparing you to take on the day with joy.
Visualize a holiday memory that brings you happiness. If you don’t have one, imagine the joyful moments you want to create this season. Watch this scene play out in your mind, noticing the details and emotions it stirs.
Fully immerse yourself in these positive feelings. Think of how you can spread this joy to others.
Take a deep breath, inhaling joy for yourself and exhaling joy into the world.
When you’re ready, slowly open your eyes and take a moment to sit quietly. Sip your water before moving on with your day.

A person wearing headphones studies with an open book and laptop at a table near windows.

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Meditation for Cultivating Kindness

Kindness is about showing compassion and understanding without expecting anything in return. Practicing kindness strengthens empathy and brings a sense of connection to the world around you.

Find a quiet, comfortable space where you can sit without distraction. Keep a glass of water nearby.
Close your eyes and place your hands palms up on your thighs. Set a timer for 15 minutes.
Begin breathing in through your nose and out through your mouth, establishing a steady rhythm.
Repeat the following phrases in your mind, directing them toward a specific person, group, or even yourself:
a. May you feel loved.
b. May you be healthy.
c. May you experience abundance.
d. May you be at peace.
Continue to hold this person or group in your thoughts as you breathe and repeat these phrases.
When your timer goes off, take a moment to reflect on the kindness you’ve sent out. Smile to yourself and feel the positive energy radiating within.
Slowly open your eyes, drink your water, and carry this kindness with you into your day.

Radiating Holiday Spirit

Meditation isn’t just about relaxing—it’s about reconnecting with the deeper meaning of the season. By fostering joy and kindness, you can approach the holidays with gratitude, compassion, and a full heart. This kind of energy is contagious, creating ripple effects that uplift not only you but everyone around you.

So this holiday season, let your inner light shine and create moments that truly matter. Wishing you peace, joy, and endless kindness this season!

✓ Medically Reviewed By Casey Merrill, LPC-MHSP

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