How to Stay Present in Your Yoga Practice
Finding Mindfulness Amidst the Chaos
In today’s fast-paced world, it’s easy to get caught up in the whirlwind of daily responsibilities, especially during the holiday season when stress and distractions seem to multiply. Whether you’re feeling profoundly sad, overwhelmed by the demands of the holidays, or distracted by a busy schedule, yoga offers a powerful opportunity to come back to the present moment, reconnect with yourself, and find peace amidst the chaos.
Remaining present in your yoga practice not only deepens your connection to your body but also helps you cultivate emotional balance and mental clarity. Believe me...I've been there. There have been times in my yoga journey when life overwhelmed me so much, that all I could do was show up on my mat, unfold into Savasana, and cry for a straight hour. And that is a divinely perfect way to be present with yourself...if that's where you are, trust it.
Here are some other tips to help you stay engaged in your practice, no matter what life throws your way:
Start with Self-Compassion
It can be difficult to show up for yourself when you're feeling sad, stressed, or emotionally drained. But practicing self-compassion is essential. Begin your yoga session with a simple acknowledgment of how you're feeling. Instead of forcing yourself to feel “better” or “perfect,” honor where you are emotionally. Gently place your hands over your heart or belly and take a few deep breaths, allowing yourself the grace to be exactly where you are in that moment. You don’t have to be “fixed” to practice yoga—you simply need to show up as you are.
Focus on Your Breath
The breath is the anchor that keeps you grounded in the present moment. When you’re feeling overwhelmed or distracted, it’s easy to let your breath become shallow or irregular. To stay present in your practice, make breath the central focus. As you flow through poses, match your movements with your inhales and exhales. When your mind starts to wander or emotions arise, return to your breath—it’s the simplest, most effective way to center yourself and return to the moment.
Let Go of Expectations
During the holidays, many of us put pressure on ourselves to “do it all” or have the “perfect” holiday experience. This pressure can seep into our yoga practice, creating frustration when we don’t feel we are achieving perfection. Let go of the need to perform or “accomplish” anything during your practice. Yoga isn’t about what you can do; it’s about how you show up for yourself. Allow your practice to be an expression of self-care, not a measure of success.
Engage in Gentle Movement
When you’re feeling sad or stressed, it’s important to honor your body’s needs. If you’re not feeling up to a full-flow practice, start with gentle movement. Practice restorative poses like Child’s Pose or Supta Baddha Konasana (Reclined Bound Angle Pose) to open the body and release tension. Move slowly and with awareness, allowing your body to guide you. You don’t need to push yourself in these moments—just focus on the movement that feels good and nourishing.
Use Mantras to Ground Your Mind
When the mind is racing or distracted by life’s stressors, using a mantra can help bring your focus back to the present moment. Choose a simple affirmation or phrase that resonates with you, such as “I am enough,” “This too shall pass,” or “I am here now.” Repeat it silently to yourself as you move through your practice, letting it center your thoughts and encourage mindfulness. The repetition of a mantra can help quiet the mental noise and bring you into a place of deeper calm and awareness.
Practice Non-Judgment
Yoga teaches us to cultivate non-judgment both toward ourselves and others. When life gets stressful, it’s easy to be hard on yourself for not “doing enough” or not being able to handle everything. When you’re on the mat, practice being kind and non-judgmental toward your body and your mind. If you find yourself struggling with a pose or getting distracted, gently guide yourself back without criticism. Recognize that each moment on the mat is an opportunity to practice patience and compassion.
Focus on Sensations, Not the Outcome
It’s easy to get caught up in the outcome of a pose—how deep you can stretch, how strong you feel, or whether you’re “doing it right.” However, yoga is about the experience, not the result. Instead of focusing on how you look or how you think the pose should be, shift your attention to the sensations in your body. Notice how your muscles feel, how your breath moves, or how your body shifts and opens in different postures. This shift in perspective helps you stay connected to the practice and experience the full benefits of yoga.
Create a Ritual of Stillness
At the end of your practice, take a few moments for stillness. Savasana (Corpse Pose) is a beautiful way to integrate the work you’ve done on the mat and settle into a place of stillness and peace. If your mind is busy or filled with emotions, simply allow yourself to lie down and breathe, without the expectation of “doing” anything. Give yourself permission to just be present with yourself, even in moments of discomfort. The stillness will help you absorb the benefits of your practice and allow you to return to your day feeling more centered.
Embrace the Impermanence of the Moment
Holidays often come with heightened emotions—whether joy, sadness, stress, or excitement. Remember that emotions, like everything else, are temporary. In your practice, allow yourself to feel what you need to feel, without judgment. Know that just as the breath ebbs and flows, so do our emotions. If you’re struggling with sadness or stress, recognize that these feelings won’t last forever, and yoga provides a safe space to process them with compassion.
Make Time for Yourself
Finally, when life feels fast-paced and overwhelming, remember that taking time for yourself is not a luxury—it’s a necessity. Yoga offers a sacred time for self-care and connection, even if it’s just for a few minutes a day. Commit to showing up for yourself, no matter how you feel, and let yoga be your refuge from the chaos of life. Even just a few minutes on the mat can bring a sense of grounding and peace that carries with you throughout the day.
Staying present in your yoga practice, especially during the holidays, is about more than physical movement—it’s about showing up for yourself with kindness, patience, and compassion. When you focus on the breath, let go of expectations, and honor your emotions, you create space for healing and growth. Yoga, at its core, is a practice of presence. The more you cultivate that presence on the mat, the more you can carry it with you into every aspect of life.
Love + Namaste,
