December 19, 2025 • 14 mins
In this special episode of Pickleball and Partnership, host Charlotte Jukes offers a guided meditation to help listeners manage the unique mix of joy and stress that comes with the holiday season.
Charlotte acknowledges the challenges of family dynamics, travel, and global events, providing listeners with a grounding meditation practice to support nervous system regulation.
Anchoring the session are five practical tips for maintaining calm and balance, making this episode a timely resource for anyone feeling overwhelmed. Tune in for a soothing experience that teaches how small moments of self-kindness and presence can make a big difference.
00:00 Introduction to a Special Episode
00:08 Setting the Scene: Embracing the Season
01:00 Guided Meditation: Finding Your Centre
03:30 Body Awareness and Relaxation Techniques
06:47 Emotional Acceptance and Regulation
11:09 Practical Tips for Nervous System Support
12:42 Closing Thoughts and Connection
Watch more 8-minute meditations here... https://www.youtube.com/@ConnectionCoachingCommunity
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email: cejukes@gmail.com
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Music: Purple Planet Music
Thanks to Purple Planet Music for Pickleball & Partnership Intro and Outro music Purple Planet Music is a collection of music written and performed by Chris Martyn and Geoff Harvey.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Charlotte J (00:00):
Welcome to a very special episode of Pickleball
and Partnership.
My name is Charlotte Jukes andI'm your host.
Today's episode is a littledifferent and very intentional
because this time of year canfeel beautiful and heavy all at
once.
Whether you are celebratingHanukkah, Christmas, the end of
(00:23):
the year, whether you arechallenged by family dynamics or
expectations, maybe you aretraveling.
Maybe this is a time ofreflection.
Maybe you're consideringeverything that's happening in
the world around us.
Many of us are carrying morethan we realize.
(00:44):
Even the things meant to bringjoy can stir up stress,
pressure, and old patternswithin us.
And so for this very specialepisode, I've chosen to slow
things down.
In this episode, I'll be guidingyou through a meditation that
(01:04):
you can return to anytime youneed it, whether it's before a
family gathering, maybe it'sbefore a pickleball game or a
tournament, or in any momentwhen life feels a little too
loud and you need to come backto yourself.
(01:24):
So whether you are someone whoplays pickleball and knows that
feeling right before you steponto the court, the nerves, the
anticipation, the desire to playwell, or maybe you don't play
pickleball at all.
Um, hang on.
Wait.
What?
(01:46):
I'm kidding.
And you're simply navigating aseason that feels intense or
overwhelming.
Then this meditation is for you.
And I chose to offer this nowbecause nervous system
regulation isn't a luxury, it'sa necessity.
(02:06):
And when we learn how to groundourselves, how to pause.
To breathe and to truly comeback to our bodies.
Everything changes how we showup in the world, how we respond
to things happening around us,to people's comments and how we
(02:28):
move through both joy andchallenge.
So wherever you are, I inviteyou to settle in, find a
comfortable position.
And allow yourself these nextfew minutes not to fix anything,
not to push through, but simplyarrive.
(02:51):
And so if it feels safe to doso, if you are not driving, you
are in a safe place and you canallow yourself eight minutes.
Gently let your eyes come to aclose, and if closing your eyes
doesn't feel right, simplysoften your gaze and let it rest
(03:15):
on one spot in front of you.
There is nothing you need to doright now.
Nothing to fix, nothing tofigure out.
Just allow yourself to be here.
In this moment, and I invite youto begin by noticing your body,
(03:38):
not to judge it, but simply toacknowledge it.
Notice where you are seated orlying down, and feel the weight
of your body being supportedmaybe by the chair, the floor,
the bed beneath you.
(03:59):
Let the support meet you andknow that you are supported.
Now bring your attention to yourbreath.
There's no need to change it.
Just notice the rhythm, therhythm of the inhale and the
(04:19):
exhale, and if your mind isbusy, that's okay.
If your thoughts are racing,that's okay.
This is not a test.
This is a practice.
and so as you breathe insilently, say to yourself, I am
(04:42):
here.
And as you breathe out silently,say to yourself, I can soften.
Again.
Inhale, I'm here.
Exhale, I can soften.
(05:06):
Now, gently scan your body,starting at the top of your
head.
Notice your forehead.
If it feels tight, allow it tosmooth.
Just a little.
Notice your jaw.
So many of us carry unspokenwords and swallowed emotions
(05:29):
here in our jaw, in our throat.
If it feels tense, let your jawunclench, even if just a little
bit.
Now, let your shoulders dropaway from your ears.
You don't have to carryeverything right now.
(05:51):
Just for this moment and bringyour awareness to your chest.
This is often where we holdgrief and love, anxiety, and
hope sometimes all at once.
So if your chest feels heavy ortight, see if you can breathe
(06:16):
into that space without tryingto change it.
Just allow it to be felt.
Now, notice your belly.
And place a hand there if itfeels supportive.
Let your breath move gently inand out, like waves coming onto
(06:39):
the shore.
Your body knows how to regulateitself when we give it
permission to do so.
So as we move through thisseason of holidays, family
expectations, memories, and thestate of the world, it's normal
(07:02):
to feel overstimulated,emotional, exhausted.
There is nothing wrong with you.
So right now, silently repeat.
I am allowed to feel what Ifeel.
I don't need to explain it.
(07:25):
I don't need to justify it.
And if emotions arise, sadness,irritation, longing, grief, or
maybe even numbness, let them behere.
Let them fully be here.
(07:46):
Let them feel fully expressedand allow them to pass through
like the weather, like theclouds in the sky that come and
go.
They are information, notinstructions.
You don't have to act on them,and you don't have to suppress
(08:08):
them.
Just simply notice them.
Imagine your nervous system islike a dimmer switch rather than
that on off button, so you'renot trying to turn everything
off.
You simply turning the volumedown.
(08:30):
So with each exhale, imagineyour body receiving the message.
It's okay to slow down.
Take a deeper breath now inthrough your nose and a long,
slow exhale through your mouth.
(08:51):
And again, inhale.
And release.
Now bring to mind the idea ofbeing exactly where you are
meant to be in this moment.
You're not behind, you are notfailing, you are not missing
anything.
(09:12):
Just here.
And silently say to yourself inthis moment, I am safe in this
moment.
I am enough.
And let that land in your body,not just your mind.
Feel that in your body.
(09:34):
If your thoughts drift, gentlybring your attention back to
your breath.
Again and again, this is how webuild trust with ourselves by
returning without judgment.
And so as we begin to close,take a moment to notice anything
(09:56):
that feels even slightlydifferent, perhaps a little more
space, a little more breath.
Or simply the awareness that youpaused that matters.
Now, before you open your eyes,I invite you to set a simple
(10:18):
intention to move through therest of your day with a little
more kindness towards yourself.
And when you are ready, gentlywiggle your fingers and your
toes slowly open your eyes,bringing this sense of grounding
with you back into this presentmoment.
(10:42):
And know that you can return tothis meditation anytime you
need, maybe before a difficultconversation, before seeing
family, or when the world feelsheavy, you are allowed to rest.
You are allowed to feel, and youare allowed to take up space
(11:06):
exactly as you are.
Before we close, I would like tooffer five simple and very
practical ways to support yournervous system during this
season.
1.
Regulate before you relate.
So just like warming up before agame of pickleball, take two to
(11:30):
three minutes alone before anysocial interactions.
Deep breathe, stretch, or evenstepping outside can make all
the difference.
2.
Give yourself an exit plan.
You are not obligated to staylonger than your nervous system
can handle.
(11:51):
Knowing you can leave oftenhelps you stay calmer while you
are there.
3.
Lower the bar.
This season doesn't needperfection.
It needs presence, even 10%more.
Gentleness with yourselfmatters.
4.
Anchor into the body.
(12:12):
If emotions rise, bringattention to your feet, to your
breath, or something tangiblelike perhaps holding a mug or
placing a hand on your chest.
5.
Choose one thing that brings youjoy.
One walk, one game, one quietmorning, one pickleball match,
(12:37):
played just for fun.
Let that be enough.
Thank you for being here todayand for letting me support you
in this way.
If this meditation served you,feel free to return to it any
time, whether that's before anevent or whenever life feels
(12:57):
loud.
This is Pickleball inPartnership.
And I'm Charlotte Jukes, yourhost.
This is where we learn that howwe show up on the court is often
a mirror for how we show up inour lives.
Take care of your nervous systemthis season.
It's the foundation ofeverything, and I'm wishing you
all a merry Christmas.
(13:18):
A happy Hanukkah, and happyholidays.
Thank you so much for listening.
I really appreciate you tuningin and staying connected with me
and with Pickleball andPartnership.
And if something really landedfor you today, if something
really resonated with you, Iwould love to hear from you.
So please check out the shownotes below.
(13:41):
Check out my email address.
The link to my top 10 tips forpickleball and partnership and
staying connected with yourpartner or drop into my Facebook
group pickleball and partnershipand leave a comment there.
But please do reach out becausethat means the world to me, and
I would love to hear from you.
(14:02):
And if you have an incrediblestory about pickleball.
Or not about pickleball and youfeel like you want to reach out
and come on the podcast, pleasedo so.
Step over that edge and I wouldlove to hear from you.
Until next time, Pickle-On andhave fun.
Welcome to a very special episode of Pickleball
and Partnership.
My name is Charlotte Jukes andI'm your host.
Today's episode is a littledifferent and very intentional
because this time of year canfeel beautiful and heavy all at
once.
Whether you are celebratingHanukkah, Christmas, the end of
(00:23):
the year, whether you arechallenged by family dynamics or
expectations, maybe you aretraveling.
Maybe this is a time ofreflection.
Maybe you're consideringeverything that's happening in
the world around us.
Many of us are carrying morethan we realize.
(00:44):
Even the things meant to bringjoy can stir up stress,
pressure, and old patternswithin us.
And so for this very specialepisode, I've chosen to slow
things down.
In this episode, I'll be guidingyou through a meditation that
(01:04):
you can return to anytime youneed it, whether it's before a
family gathering, maybe it'sbefore a pickleball game or a
tournament, or in any momentwhen life feels a little too
loud and you need to come backto yourself.
(01:24):
So whether you are someone whoplays pickleball and knows that
feeling right before you steponto the court, the nerves, the
anticipation, the desire to playwell, or maybe you don't play
pickleball at all.
Um, hang on.
Wait.
What?
(01:46):
I'm kidding.
And you're simply navigating aseason that feels intense or
overwhelming.
Then this meditation is for you.
And I chose to offer this nowbecause nervous system
regulation isn't a luxury, it'sa necessity.
(02:06):
And when we learn how to groundourselves, how to pause.
To breathe and to truly comeback to our bodies.
Everything changes how we showup in the world, how we respond
to things happening around us,to people's comments and how we
(02:28):
move through both joy andchallenge.
So wherever you are, I inviteyou to settle in, find a
comfortable position.
And allow yourself these nextfew minutes not to fix anything,
not to push through, but simplyarrive.
(02:51):
And so if it feels safe to doso, if you are not driving, you
are in a safe place and you canallow yourself eight minutes.
Gently let your eyes come to aclose, and if closing your eyes
doesn't feel right, simplysoften your gaze and let it rest
(03:15):
on one spot in front of you.
There is nothing you need to doright now.
Nothing to fix, nothing tofigure out.
Just allow yourself to be here.
In this moment, and I invite youto begin by noticing your body,
(03:38):
not to judge it, but simply toacknowledge it.
Notice where you are seated orlying down, and feel the weight
of your body being supportedmaybe by the chair, the floor,
the bed beneath you.
(03:59):
Let the support meet you andknow that you are supported.
Now bring your attention to yourbreath.
There's no need to change it.
Just notice the rhythm, therhythm of the inhale and the
(04:19):
exhale, and if your mind isbusy, that's okay.
If your thoughts are racing,that's okay.
This is not a test.
This is a practice.
and so as you breathe insilently, say to yourself, I am
(04:42):
here.
And as you breathe out silently,say to yourself, I can soften.
Again.
Inhale, I'm here.
Exhale, I can soften.
(05:06):
Now, gently scan your body,starting at the top of your
head.
Notice your forehead.
If it feels tight, allow it tosmooth.
Just a little.
Notice your jaw.
So many of us carry unspokenwords and swallowed emotions
(05:29):
here in our jaw, in our throat.
If it feels tense, let your jawunclench, even if just a little
bit.
Now, let your shoulders dropaway from your ears.
You don't have to carryeverything right now.
(05:51):
Just for this moment and bringyour awareness to your chest.
This is often where we holdgrief and love, anxiety, and
hope sometimes all at once.
So if your chest feels heavy ortight, see if you can breathe
(06:16):
into that space without tryingto change it.
Just allow it to be felt.
Now, notice your belly.
And place a hand there if itfeels supportive.
Let your breath move gently inand out, like waves coming onto
(06:39):
the shore.
Your body knows how to regulateitself when we give it
permission to do so.
So as we move through thisseason of holidays, family
expectations, memories, and thestate of the world, it's normal
(07:02):
to feel overstimulated,emotional, exhausted.
There is nothing wrong with you.
So right now, silently repeat.
I am allowed to feel what Ifeel.
I don't need to explain it.
(07:25):
I don't need to justify it.
And if emotions arise, sadness,irritation, longing, grief, or
maybe even numbness, let them behere.
Let them fully be here.
(07:46):
Let them feel fully expressedand allow them to pass through
like the weather, like theclouds in the sky that come and
go.
They are information, notinstructions.
You don't have to act on them,and you don't have to suppress
(08:08):
them.
Just simply notice them.
Imagine your nervous system islike a dimmer switch rather than
that on off button, so you'renot trying to turn everything
off.
You simply turning the volumedown.
(08:30):
So with each exhale, imagineyour body receiving the message.
It's okay to slow down.
Take a deeper breath now inthrough your nose and a long,
slow exhale through your mouth.
(08:51):
And again, inhale.
And release.
Now bring to mind the idea ofbeing exactly where you are
meant to be in this moment.
You're not behind, you are notfailing, you are not missing
anything.
(09:12):
Just here.
And silently say to yourself inthis moment, I am safe in this
moment.
I am enough.
And let that land in your body,not just your mind.
Feel that in your body.
(09:34):
If your thoughts drift, gentlybring your attention back to
your breath.
Again and again, this is how webuild trust with ourselves by
returning without judgment.
And so as we begin to close,take a moment to notice anything
(09:56):
that feels even slightlydifferent, perhaps a little more
space, a little more breath.
Or simply the awareness that youpaused that matters.
Now, before you open your eyes,I invite you to set a simple
(10:18):
intention to move through therest of your day with a little
more kindness towards yourself.
And when you are ready, gentlywiggle your fingers and your
toes slowly open your eyes,bringing this sense of grounding
with you back into this presentmoment.
(10:42):
And know that you can return tothis meditation anytime you
need, maybe before a difficultconversation, before seeing
family, or when the world feelsheavy, you are allowed to rest.
You are allowed to feel, and youare allowed to take up space
(11:06):
exactly as you are.
Before we close, I would like tooffer five simple and very
practical ways to support yournervous system during this
season.
1.
Regulate before you relate.
So just like warming up before agame of pickleball, take two to
(11:30):
three minutes alone before anysocial interactions.
Deep breathe, stretch, or evenstepping outside can make all
the difference.
2.
Give yourself an exit plan.
You are not obligated to staylonger than your nervous system
can handle.
(11:51):
Knowing you can leave oftenhelps you stay calmer while you
are there.
3.
Lower the bar.
This season doesn't needperfection.
It needs presence, even 10%more.
Gentleness with yourselfmatters.
4.
Anchor into the body.
(12:12):
If emotions rise, bringattention to your feet, to your
breath, or something tangiblelike perhaps holding a mug or
placing a hand on your chest.
5.
Choose one thing that brings youjoy.
One walk, one game, one quietmorning, one pickleball match,
(12:37):
played just for fun.
Let that be enough.
Thank you for being here todayand for letting me support you
in this way.
If this meditation served you,feel free to return to it any
time, whether that's before anevent or whenever life feels
(12:57):
loud.
This is Pickleball inPartnership.
And I'm Charlotte Jukes, yourhost.
This is where we learn that howwe show up on the court is often
a mirror for how we show up inour lives.
Take care of your nervous systemthis season.
It's the foundation ofeverything, and I'm wishing you
all a merry Christmas.
(13:18):
A happy Hanukkah, and happyholidays.
Thank you so much for listening.
I really appreciate you tuningin and staying connected with me
and with Pickleball andPartnership.
And if something really landedfor you today, if something
really resonated with you, Iwould love to hear from you.
So please check out the shownotes below.
(13:41):
Check out my email address.
The link to my top 10 tips forpickleball and partnership and
staying connected with yourpartner or drop into my Facebook
group pickleball and partnershipand leave a comment there.
But please do reach out becausethat means the world to me, and
I would love to hear from you.
(14:02):
And if you have an incrediblestory about pickleball.
Or not about pickleball and youfeel like you want to reach out
and come on the podcast, pleasedo so.
Step over that edge and I wouldlove to hear from you.
Until next time, Pickle-On andhave fun.
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