How to Get Hygge

Pronounced, “hoo-gah”, Hygge is a Danish and Norwegian word (used as a noun or adjective) to describe a state of coziness and warmth, like creating a certain atmosphere that illuminates the soul. Hygge is about surrounding yourself with feel good things: people, food, drink, activities, decor. Simply put, Hygge is self-care and a state of mindfulness.

Have you ever wondered why Nordic countries are always top of list for happiness? Hygge is their way of life. In the US, we often feel pressure to pursue the future, rather than savoring this moment — What can I buy next to feel more fulfilled? Where can I travel next to be happier? When will I get the next promotion? How can I be more successful?

What if we took a break from the demands of life to enjoy the process of it all, allowing ourselves to indulge and listening to what our bodies really wanted? Hygge is less about minimalism and more about feeling present and comfortable; it provides a friendlier and more forgiving lifestyle.

Some ways to turn up your Hygge lifestyle include having a movie or board game night, connecting with kith and kin, cooking a soup or baking a cake, brewing a fresh cup of coffee or tea, cuddling with a fuzzy blanket, putting on your favorite loungers, reading a good book, lighting a candle, taking time to be outdoors every day, or even by adding low-light lamps to create a peaceful environment. Hygge is whatever is wholesome and nourishing to your soul.

Although a Hygge lifestyle can be implemented all year round, it can also help with “SAD” — seasonal affective disorder, because Winter is the most Hygge time of year. Think about it — candles, cozy socks, hot cocoa, and lounging fireside! Implementing Hygge year round means finding joy in even the most mundane tasks (hence: mindfulness) and doing things that are simply just good for your soul even in the coldest of weather.

Contentment, comfort, and connection are the perfect ingredients for a Hygge lifestyle.

RAIN Meditation

Are you finding it challenging to accept the present moment? As we drift deeper into this new normal, it’s quite difficult to not get stuck in judgments about our situation, others, and even ourselves. When we feel frustrated, anxious, uncertain, and disappointed about the realities we face, it can be tempting to turn inward and criticize our emotional responses and reactions. Being hard on ourselves is a common manifestation of experiencing painful emotions, but often gets us stuck in negative feelings. What would it mean to experience a painful reality while giving yourself compassion and acceptance? Loving ourselves, especially when we are truly upset about internal and external factors, is a challenging task. To help us explore ideas of acceptance and self-compassion, we can turn to Tara Brach’s RAIN meditation. 

RAIN stands for:

Recognize what is going on 

Allow the experience to be there, just as it is

Investigate with curiosity

Nurture with loving kindness

What follows is a basic guide for practicing RAIN meditation. This will give you an understanding of what to consider within each letter. Additionally, you may want to watch the video at the end of this blog post, in which Tara Brach leads the listener through the RAIN meditation. 

R: Think about and imagine a situation that brings up painful emotions, thoughts, and sensations. This could be a difficult conversation, an unfair reality you face, or something that’s making you feel stuck. Bring your attention to what’s coming up for you. Try to take a curious stance on your emotions, body sensations, thoughts, urges, etc. Just notice and describe your experience. 

A: Without trying to avoid, suppress, or change your experience, experiment with ways to let it be. This might be possible with a mantra like “It is what it is.”

I: Investigate your experience with the purpose of digging deeper into the meaning that exists. Ask yourself questions like “What about this is most painful?” “Which emotions am I experiencing?” “Does this situation remind me of something from the past/bring up similar experiences?” “What sensations are arising in me?” and “What about this makes me feel most vulnerable?”

N: What message do you need to hear most right now? Amidst this challenging situation, you are doing your best. Visualize giving yourself a hug or comforting yourself with genuine care and compassion. Imagine love encompassing you. 

References

Practice the RAIN Meditation with Tara Brach (2019). Retrieved from https://www.mindful.org/investigate-anxiety-with-tara-brachs-rain-practice/