Your Mindfulness Rx for Thanksgiving Week
This aspen leaf thought it would just lie on the ground and dissolve into winter. Nope. Now its faded glory is being seen by all of us.
Note: all of the photos in this post have the “vivid warm” filter applied. It’s fun to take unrelated images and make the fit together by adding the same effect for each.
A Prescription for Peace Amidst the Peaks and Valleys
Elk in early winter. Glenwood Springs, Colorado
Thanksgiving week is a time of family, gratitude, and togetherness—but it also brings its share of stress, sensory overload, and emotional ups and downs. Instead of seeing joy as “good” and stress as “bad,” let’s approach the week as human beings navigating natural peaks and valleys.
When we stay grounded in our senses, we can fully embrace the blessings of the season while calmly managing its challenges. Inspired by my work with therapeutic recreation, where we developed the "RecRx" program to support physical and emotional well-being, I’ve created this Mindfulness Rx just for you my friend. Just because, well, you deserve a moment of peace right now.
This prescription includes seven practical mindfulness activities that can transform your mindset—helping you break free from old patterns, foster inner peace, and deepen your gratitude. These practices aren’t about perfection; they’re about intentionally slowing down to experience the moment and God’s presence within it.
Mindfulness Rx 1:
Hand on Heart + 3 Belly Breaths
The first step in your prescription is a simple yet powerful intervention for those moments when your thoughts start spiraling into negativity. This grounding practice, taken directly from The Mindful Photography Field Guide, helps you notice when you’re lost in thought and gently guides you back to the present.
Steps:
Place your hand on your heart.
Take three deep belly breaths, feeling your hand rise and fall.
Notice your sensations, surroundings, and any shift in your emotional state.
Why This Works:
This technique is your frontline defense against stress and anxiety. By physically grounding yourself, you interrupt negative thought cycles and activate your parasympathetic nervous system, which promotes relaxation. Research from the American Psychological Association supports the effectiveness of deep breathing exercises in lowering cortisol levels and reducing symptoms of stress and anxiety.
Mindfulness Rx 2:
Mindful Photography Practice
Fall forest trail, Independence Pass, Colorado.
Mindful photography is an active and creative mindfulness practice that helps you find beauty in the present moment. This isn’t about perfect photos; it’s about using your smartphone to connect with the world around you.
Steps to Begin:
Switch your phone to airplane mode and clean your lens to symbolize clarity.
Step outside—whether it’s raining, snowing, or sunny, being in nature enhances mindfulness.
Choose a practice from The Mindful Photography Field Guide, like Chase Things That Sparkle, and let the light guide your focus.
Scientific Benefits:
Mindfulness improves emotional regulation: Research published in JAMA Psychiatry shows that mindfulness decreases activity in the brain’s amygdala (the stress response center) while increasing connections to the prefrontal cortex, which governs emotional regulation and focus.
Outdoor exposure enhances well-being: A study by the University of Exeter found that spending just two hours a week in nature significantly boosts mental and physical health.
Creativity amplifies mindfulness: Engaging in creative activities like photography strengthens neural pathways related to resilience and problem-solving, as highlighted in research by the Greater Good Science Center at UC Berkeley.
Takeaway: Mindful photography invites you to see the world anew, turning everyday moments into opportunities for gratitude and peace.
Mindfulness Rx 3:
The 5-4-3-2-1 Technique
The well known, lifesaving “5-4-3-2-1” technique.
When the chaos of the holidays feels overwhelming, the 5-4-3-2-1 technique helps you ground yourself through your senses.
Steps:
5: Name five things you can see.
4: Name four things you can feel.
3: Name three things you can hear.
2: Name two things you can smell.
1: Name one thing you can taste.
Why This Works:
Grounding techniques like this are supported by cognitive-behavioral therapy (CBT), which helps shift focus away from anxious thoughts and into the present moment. Studies in Clinical Psychology Review have shown that sensory awareness exercises reduce symptoms of anxiety and improve overall emotional stability.
Mindfulness Rx 4:
Be Still and Know
Amidst the sensory overload of the holidays, sometimes the best antidote is stillness. Just yesterday, after a chaotic day filled with tasks and distractions, I found myself reeling. My mind was racing, and I knew I needed to get centered.
So, I sat quietly with Frankie the doodle and petted him for 20 minutes—no phone, no media, no music. That simple act of stillness brought me back to the present, calming my thoughts and restoring peace.
Steps:
Find a quiet spot free from screens or noise.
Sit comfortably, perhaps with a pet or soft blanket. You could use your kid too but they have to be cool with staying quiet while you pet their head for 20 minutes.
Focus on the simplicity of the moment—your breathing, a gentle touch, or even the warmth of a cup of tea.
As Jesus often demonstrated, stepping away from the crowd to rest and pray is essential for renewal. This practice allows you to reconnect with God’s presence, especially during the busiest times.
Mindfulness Rx 5:
Who Is in Control?
A few of your days? Some of your days? Friend, ALL of the days ordained for you were written in God’s book before one of them came to be. Life is precious, eternal, and intentional.
Every effective therapeutic or spiritual process begins with humility. Recognizing our limits and surrendering control to God frees us from striving and stress.
Steps:
Meditate on Psalm 139: “For you created my inmost being… All the days ordained for me were written in your book before one of them came to be.”
Acknowledge that God’s power, not your own, equips you to navigate challenges.
When stress arises, pause and pray again and again: “Lord, I trust You to lead me.”
Why This Works:
Research from the Harvard Medical School’s Mind Body Institute highlights the spiritual benefits of surrender, noting that it lowers stress and increases feelings of peace and purpose.
It’s OK friend. You are not alone. 147 photos of Johnny’s 3rd birthday? We got this.
Mindfulness Rx 6:
Sacred Pruning
Thanksgiving is a time for cherishing family, and your phone holds a treasure trove of memories. Use this practice to tidy your photo library while blessing loved ones with meaningful images.
Steps:
Curate your photo collection, keeping only the most meaningful images.
Rediscover and edit old photos, like snapshots of you and Grandma.
Share these curated photos with a love note to brighten someone’s day.
Why This Works:
Sacred pruning is about creating space for what matters. Research from the Journal of Happiness Studies shows that sharing meaningful memories increases social connection and fosters gratitude.
Mindfulness Rx 7:
Shine Your Light on Someone
My son Caleb being lovingly introduced to horseback riding by his precious cousin Sarah. I know they will feel delight when they see this and that sure gives me a warm and fuzzy. Sharing love is very special. Try it.
The final step in this week’s prescription is about giving. When we bless others, we experience profound mindfulness and joy.
Steps:
Send a photo or thoughtful text to someone you love.
Share a memory, a word of encouragement, or a simple thank-you.
Focus on one-on-one connections instead of public posts.
Why This Works:
Acts of kindness increase levels of oxytocin, the “love hormone,” according to a study published in Psychological Science. Serving others fosters a sense of purpose and fulfillment, bringing light into both their lives and yours.
Bonus:
Mindfulness Rx for Three Photo Blessings
As we approach the end of the year, consider trying the transformative Three Photo Blessings practice—a mindful twist on the proven “Three Good Things” exercise developed by psychologist Martin Seligman. This practice not only invites gratitude but also highlights the why behind the blessings, building awareness of positive cause-and-effect patterns in your life.
Each evening, reflect on three blessings from your day and pair them with mindful photography. For each blessing, ask yourself what actions or decisions led to this good outcome. Did you persevere through a challenge? Did you prioritize kindness or intention earlier in the day?
Stay tuned for December’s detailed exploration of this practice, where we’ll guide you step by step to align with God’s provision and find purpose as you prepare for the new year.
As we prepare for a new year, let’s set a foundation of gratitude instead of resolutions, grounding ourselves in the joy and beauty already present in our lives. Together, we’ll enter a season of gratitude that allows us to bring peace to ourselves and share it with others in the spirit of God’s love.
Shine Your Light,
Joe
PS:
If you found this post helpful, you'll love my book, The Mindful Photography Field Guide: 15 Smartphone Photography Practices for Inner Peace. It’s packed with practical tips and inspiring stories. Ready to dive deeper? I also offer one-on-one mindful photography training to help you master skills that lead to inner peace. Reach out to me via my contact form and let’s connect.
