RESTED, REGULATED & RADIANT HOLIDAY SEASON
A
~ THE HOLIDAY REGULATION KIT
IT’S
THE
JOLLY
BE
SEASON
TO
BUT - sometimes also a little
STRESSED
Ah, the Christmas season…
That magical time of year when we are expected to be joyful, rested, socially sparkling, nutritionally balanced, emotionally serene, spiritually aligned and also find the perfect secret Santa gift for someone we have never met.
t’s a beautiful season - truly - filled with connection, celebration and sparkly lights.
But it’s also the time when:
🎄 your to-do list triples
🎄 your social battery flickers like a faulty fairy light
🎄 your nervous system whispers “please sit down”
🎄 and somehow there’s glitter everywhere (seriously, how?)
The holidays ask a lot from our minds, bodies and overall wellbeing - even when we love them.
So this year, I wanted to offer you something different.
Something grounding.
Something nourishing.
Something that doesn’t require you to be wearing matching pyjamas while baking gingerbread at 11pm.
INTRODUCING
The
HOLIDAY REGULATION KIT
Your gentle guide to staying calm, centred and connected to yourself throughout the silly season - with short audios, mini-practices, rituals and tiny reminders to help you breathe more easily and remain centred and balanced - in a state of inner peace.Think of it as your nervous system’s Christmas bonus. A little extra support to carry you through the festivities with more presence, steadiness and spaciousness.Over the next month, my gift is a themed selection of short practices designed to support you through the ‘silly season’ and guide you to reconnect with your inner calm despite the busyness and noise that may surround you.
Each release will be announced via email and FREE for you to download and use whenever needed, througout the holiday season and beyond.
HOLIDAY KIT
THE CONTENTS…
PART ONE - Early December
Let’s Get Intentional
A 10 Minute Breath & Meditation to Establish Your Foundations & Set Your Intentions
This is a 10-minute breath and meditation practice designed to establish a strong connection to your centre, allowing you to create steadiness in the body and mind, and to consciously set intentions to better support your wellbeing in the weeks ahead.
Before starting your practice, take a moment to consider the journaling prompts below. This will help you to direct your energy and set the foundations that will serve you, keeping you aware and present to what you desire at this time.
Return to the prompts after the practice and reflect on what arose for you.
This practice can be used again and again, any time you need to prepare for any given situation.
Journaling Prompts
Before the practice:What do I need to feel supported and well this month?Where do I tend to lose balance during the festive season, and what would help me stay centred?How do I want to feel as I move through December?
After the practice:What arose for me during the meditation?What intention feels true, heartfelt and aligned right now?What is one small, compassionate action I can take today to honour this intention?
Let these prompts be soft invitations - not tasks - guiding you toward greater presence and self-understanding.
HOLIDAY KIT
PART TWO - The Lead-Up
Protect Your Energy
A Practice to Support Social Overload
Mid-December is where we can often begin to lose ourselves - social calendars fill, pressure rises, and energy leaks everywhere. This is the moment to reinforce personal boundaries and regulate before overload happens.
Challenges:
Social overload / too many commitments
Feeling “on” constantly
Emotional labour (hosting, gift decisions, family expectations)
No time for rest
This practice combines:
A gentle pause to connect to the breath and yourself
Energising breath with arm movements to strengthen your field
A regulating humming breath to build from your centre
A short meditation using a mantra of protection
“I surround myself with a protective shield of light. I choose what I allow to come in.”A REMINDER
You don’t need to attend everything.
You don’t need to stay longer than your nervous system can handle.
You don’t need to give more energy than you have available.
Strong boundaries don’t come from pushing away -
they come from being deeply rooted within yourself.
This practice is an invitation to refill your cup,
so you can meet the season from wholeness rather than depletion.
Take your time with it.
Return to it often.
Let it become your energetic anchor for the weeks ahead.
HOLIDAY KIT
PART THREE - Christmas Eve
Settle & Soothe
A Grounding Ritual into Joy & Appreciation
Christmas Eve is rich with anticipation, last-minute rush, emotional layering and family dynamics. Grounding is the antidote and the power of gratitude and appreciation makes way for the natural feeling of joy to arise in the moment.
Challenges:
Feeling rushed, scattered or overstimulated
Family triggers or anxiety
Overthinking the next day
Emotional sensitivity
At this time, remember what is most important:
being present
feeling connected
allowing yourself to receive
sharing moments rather than rushing past them
recognising all the blessings that surround you, without wanting it to be any different
This is a short 8-minute guided meditation designed to ground your energy, connect with your breath, and cultivate a spirit of appreciation. If possible, I invite you to step outside for this practice and feel the true support of Mother Earth coming up to meet you.
Let’s bring you back into your body - feet connected to the earth, hands resting at the heart - allowing calm to settle from the ground up. From this place of steadiness, appreciation begins to emerge as a felt experience.
May this Christmas Eve meet you at the heart.
May joy find you - not because you searched for it, but because you finally slowed down enough to feel it.
HOLIDAY KIT
PART FOUR - Christmas Day
Rescue the Moment - Staying Centred & Present on the Big Day
In the Moment Regulation Tools for Presence
Micro-practices for emotional regulation during a highly stimulating day.
Christmas Day is wonderful but can be overwhelming - food, family, noise, expectations, social roles, grief, joy, all mixed together.
Challenges:
Sensory overload
Emotional triggers
Social exhaustion
Comparison, disappointment, perfectionism
Lack of personal space
Energy fluctuations
Overindulgence
Rescue the Moment - Micro Practices
PRACTICE ONE
Follow the steps below, shaking the body for at least one minute (longer if possible). To complete the practice, hold your breath for as long as is comfortable before releasing, re-grounding, and returning to your day.
REMEMBER: No breath-holding if you are pregnant.
PRACTICE TWO
There are moments when the body feels too hot - not just in temperature, but in sensation. Emotions run high. The nervous system feels overstimulated. Irritation, agitation, or intensity begin to rise.
In yogic traditions, this is understood as excess heat in the system - a build-up of energy that needs to be gently cooled and pacified.
Sitali and Sitkari breathing are cooling breath practices, traditionally used to reduce internal heat, soothe the nervous system, and settle reactive emotions. They offer a simple, embodied way to create relief — not by suppressing what you feel, but by restoring balance.
SITALI
Inhale through a rolled tongue
Exhale through the nose
SITKARI
Inhale through the teeth
Exhale through the nose
The ability to ‘roll the tongue’ is genetic, so if you are unable to roll the tongue, use the alternative method - Sitkari.
HOLIDAY KIT
PART FIVE - The Days that follow
Restoring Balance
Recovery & integration after peak intensity.
Post-Christmas depletion is real. The nervous system crashes when adrenaline settles, making people feel flat, emotional or exhausted. This is a key window for repair.
Challenges:
Fatigue
Feeling out of rhythm
Rich food + disrupted digestion
Emotional vulnerability
Desire to withdraw
THIS RELEASE IS COMING SOON!
HOLIDAY KIT
PART SIX - Preparing for the New Year
Closing the Year With Clarity
Transitioning with Ease & Purpose
New Year’s energy is high expectations, pressure to reinvent, comparison, and plans. Instead of resolutions, yogic intention-setting serves as a stabilising ritual.
Challenges:
Pressure to “start fresh”
Overthinking and future planning anxiety
Feeling overwhelmed by the year ahead
Emotional processing of the year just gone
THIS RELEASE IS COMING SOON!
MEET
LEA
Hi, I’m Lea — I specialise in therapeutic, functional, and performance-based breathwork, as well as Yoga, Pranayama, Meditation, Mantra, and subtle energy healing. My work brings together ancient wisdom and modern science to help people reconnect with their natural rhythm and restore balance to body, mind, and spirit.
With a background in Sports Science and Education, I graduated with honours before spending many years teaching in education and leading in high-demand roles. During this time, my own experiences with stress, anxiety, and burnout became powerful teachers - guiding me toward the healing path of yoga and breathwork.
I am certified in Buteyko Method, Oxygen Advantage, Pranayama, Yoga, Kundalini, and Restorative practices. Over time, I’ve woven these disciplines together into what I call my ‘unique Lea recipe’ - a distinct fusion of movement, breath, sound, mantra, yogic philosophy and the creative expression of poetry and spoken word inspired by the wisdom traditions.
Yoga has been my lifelong companion — a practice that has healed me from the inside out and continues to teach me how to meet life’s challenges with grace, presence, and compassion. It is now my privilege to share this gift with others - to hold space for you to pause, soften, and reawaken the light that already lives within.
In peace, love & breath.