Winter can often get a bad rap. The cold, the dark, the mayhem of the holiday season but is easily one of my favorite seasons because of its deeper meaning. I personally love to embrace the symbolic season of rest, slowing down, and reflecting. Much like the world after a fresh snowfall, winter is supposed to be a time to be quiet, calm, still, and at ease. Just as nature takes a pause at this time, we too can find solace in stillness by leaning into our meditation practice and honoring the quiet contentment of winter through intentional introspection. So, while the days are short and its cold outside, I invite you to also embrace the stillness in your meditation practice.
The Winter Season as a Time for Rest
If we think about our lives as being seasonal, much like the weather outside, think of winter as the time to rest before a new beginning and fresh cycle begins next season in spring. Winter is the capstone to the three previous seasons where we blossomed, grew, and then harvested our bounty. Now we need time to rest before the cycle repeats once again.
When you are working with meditation during this time of year, take time to slow down and connect with your deepest self. This isn't the time to do, but truly the time to be. During this season you can think about creating a sacred meditation space by finding a quiet corner, lighting a candle, and adding some soft blankets or meditation cushions to make it more inviting and cozier. You can also honor nature by bringing pine boughs or pinecones into your meditation space.
When you practice meditation this season, there are a few practices and techniques that I love and want to share with you...
Begin with Intention
During this season of introspection, consider setting intentions for your meditation. What do you hope to cultivate during these winter months or during your practice? Perhaps it's a sense of calm, gratitude, or clarity. Write down your intentions and keep them visible in your meditation space as a gentle reminder of your goals. Then, you can take a moment before you sit down to meditate to reflect on your intentions.
Meditation Techniques for Winter
Once you have your intention set, these are three of my favorite techniques.
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Relaxation Breath
Our breath is so powerful, and my favorite pranayama meditation practice for this season is a relaxation breath. This is a breath where we make our exhales longer than our inhales. To begin this practice, take a few minutes to connect with your breath and be present with the rhythm of your breath. Then, begin to breathe in a 4-1-7 inhale and exhale pattern where you inhale for a count of 4, pause for a count of 1, and then take a long breath out for a count of 7. Do 10 rounds of this and notice how you feel. This breath mimics what our body does at night when it is preparing for rest and signals to your body it's time to wind down.
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Guided Visualization
Guided meditations are one of my favorite practices year-round, but I especially love winter and nature imagery this time of year. During this season, consider listening to guided meditations that use imagery like a serene snowy landscape, the soft crunch of snow underfoot, the stillness that envelops you, or even the image of each breath bringing in the crisp, fresh air of winter. If you're not sure where to start, I have a few favorites on my podcast that use this imagery like this Winter Hopeful Light Meditation or this Winter Ritual Meditation
- Gratitude Practice
Winter can sometimes feel heavy, but it's also a time for gratitude. In your meditation practice consider spending a few moments reflecting on what you're thankful for. This could be the warmth of your home, the comfort of loved ones, or the beauty of the season. Allow these thoughts to fill your heart and mind, creating a sense of warmth and joy. You could also write down a gratitude list at the beginning or end of your day.
Explore Mindful Movement
Meditation doesn't have to be a stationary practice. Incorporating gentle movement can enhance your practice and alleviate some of the aches and creaks that show up when we're cold. Consider adding a few minutes of yoga or myofascial release before or after your meditation. This can help release any physical tension and prepare your body for stillness. This is also a great time of year to consider going outside for a walking meditation, where you can take slow intentional steps and immerse yourself in the sensation of walking outside in winter.
Embracing the Darkness
Winter brings long nights, which can sometimes evoke feelings of sadness, fatigue, or isolation. It's important to acknowledge these feelings without judgment. Sit with your feelings and let them be messengers to give you information about what you're truly feeling and how you can best care for yourself. Let your emotions come to the surface, and consider practicing a loving-kindness meditation, where you send compassion to yourself and others. This practice can help illuminate the darkness, fostering a sense of connection and warmth even in the coldest months.
Embracing Nature
Even in winter, nature holds lessons for us. Bundle up and take a mindful walk outside, paying attention to the sights, sounds, and sensations around you. Notice the beauty in the bare trees, the stillness of the snow, and the crispness of the air. This practice of mindfulness in nature can deepen your meditation experience and help you feel more connected to the world around you. You can also gather pinecones and other treasures outside to decorate a mantle or create a nature-based craft to honor the stillness and lessons of nature during the season of rest.
Let Your Thoughts be like a Snow Globe
When you get distracted during meditation, which will happen no matter what, let those thoughts and distractions be like the cascading flakes of snow in a snow globe. When your mind is swirling, imagine those thoughts are slowing drifting down to the bottom of your mind like the snow in snow globe.
It's Never too Late to Start, and Consistency is Key
Although we think January 1st is a great time to start a new habit or pick up an old meditation habit that we have let go stale, it is never too late to start building a meditation practice or make the one you have more consistent. Consistency is key to truly reaping the benefits of meditation. It's important to remember that even a few minutes a day can give you the physical, mental, and emotional benefits of the practice. Set aside a specific time each day to meditate, even if it's just for five minutes. As the winter days unfold, you may find that this time becomes a cherished ritual and a moment of peace amidst the season.
Finding Community
While winter may encourage solitude, it's also a wonderful time to connect with others. Look for local meditation groups or online communities where you can share your experiences and learn from others. Engaging with a community can provide support and inspiration, making your meditation journey even more enriching. You can even just find a friend who wants to be your meditation accountability buddy.
A Season of Reflection
As we embrace the winter season, let's remember that meditation is a gift we give ourselves. It's an opportunity to slow down, reflect, and cultivate a sense of inner peace. By creating a cozy space, setting intentions, and incorporating mindful practices, we can navigate this season with grace and mindfulness.
So, as the snow falls and the nights are long and cozy, take a moment to breathe, reflect, and embrace the stillness. Winter is not just a time of cold; it's a season rich with potential for growth, connection, and self-discovery.
Practice with Kelly:
This blissful winter meditation by Kelly Smith offers a gentle invitation to let your body and mind find reassurance and peace in the stillness and darkness of winter. With shorter days and longer nights, we are called to turn inward, refocus, and prepare for the renewal that awaits in the year ahead. Find a quiet space, get comfortable, and join Kelly in this quick meditation to find clarity and renewal with ease.
Kelly is practicing on our PROlite® Yoga Mat in Black
She's also using our enLight® Meditation Cushion in Sand
She is wearing our Yin Hoodie in Beetle
About the Author:
Kelly Smith is an E-RYT 500, YACEP, and a location-independent yoga and meditation teacher. She has studied over 16 styles of yoga and meditation, taught over 5,000 hours, led thousands of students on 5 different continents, and helped hundreds find their true self.She has been a part of the Manduka teacher community for the past 6 years. She is the Host of Mindful in Minutes and Meditation Mama, as well as a meditation author and teacher trainer.
Her yoga philosophy is that there isn't a one-size-fits-all approach to yoga and meditation and that your practice should be as unique as you are.She loves to liftpeople up through their tough times and helpthem find their true north by focusing on the less physical yoga practices like meditation, yoga nidra, restorative yoga and mindful flows.
Stay connected with Kelly on Instagram (@yogaforyouonline) and find her website here.
