6 Mindfulness Exercises for Wellbeing in Winter

How to Explore the Gifts of Winter with Mindfulness

Mindfulness during the winter season is fundamentally no different than mindfulness during any other season. The quality of attention we can offer this season is no different than what we would offer another. However, each season brings about unique energies and opportunities that, when tuned into, can deepen our sense of peace, ease, and wellbeing.

The Gifts of Winter

The seasons of the earth are not so unlike the natural ebb and flow of life itself. In fact, we can see the fundamental themes of human life reflected in the natural world as it goes through summer, autumn, winter, and spring. For instance, the birth of a child or the beginning of a new project can bring about the energies of spring. On the other hand, grief, loss, or an inner call for introspection can evoke the energies of winter.

So what are the energies of winter and what gifts do they have to offer us? While each one of us will have a different experience from day-to-day during the winter season, there are a handful of qualities that seem to underpin this cooler, darker season. Some of the energies we might tune into or the gifts we might discover during winter include:

Winter is a natural invitation to ease up on outer movement and to tune in mindfully to our inner experience. This inward pull might come naturally to those with introverted tendencies or to those who practice mindfulness and meditation. Others might have a more difficult time embracing the gifts of this season as we each naturally gravitate towards different energies. External circumstances can also impact how naturally or comfortably we open up to the season we are in.

6 Mindfulness Exercises for Wellbeing in Winter

Regardless of whether we are comfortable with the energies of winter or not, it is important to take care of our wellbeing in winter. The darker days can take a toll on our mental wellbeing, which is why exploring mindfulness in winter can be of great support to us during this season.

All types of mindfulness practices can be explored during winter. However, here are six mindfulness exercises that hone in on the energies of this season:

1. A Cozy Gratitude Practice

Make a cup of tea or another warm drink of your choice and find a quiet place to rest comfortably for ten to fifteen minutes. You might choose to sit next to a window so that you can gaze outdoors for this practice.

As you sit in quiet contemplation, sipping your warm drink, take some time to make note of all that you have to be grateful for this season. Some of the things you might consider include the heating of your home, the warm beverage in your hand, and the technology that enables you to remain connected to loved ones.

2. Mindful Nature Walk Outdoors

3. Mindful Journaling and Self-Reflection

Another mindfulness exercise that is wonderful for winter is mindful self-reflection and journaling. Cozy up with a blanket, a journal, and a pen. Then, begin to reflect upon how you are feeling on this particular winter day.

Some journal prompts you might consider include:

4. Slow Mindful Movement Practices

5. Mindful Eating Exercise

Many of us are fortunate enough to enjoy warm, nourishing foods all throughout the year. Take your time to mindfully prepare a warm meal for yourself and then take your first few bites of it with complete presence. Notice how your mind, heart, and body feel as you take those slow, attentive bites.

Add gratitude to your practice by quietly acknowledging the gift of the food on your plate. You might expand this practice to make note of anything else you have to be thankful for that supports you during the winter season.

6. Embracing Darkness and Light

How to Create a Winter Mindfulness Retreat At Home

For those that feel a yearning to dive deeper into mindfulness this winter, you might consider holding a self-guided winter mindfulness retreat at home. Since winter often comes with less activity (particularly after the holiday season), we might discover the opportunity and yearning to retreat within.

You can hold yourself a winter retreat in the comfort of your own home by scheduling an extended period of time to practice mindfulness. Make any arrangements necessary to ensure that you will be free to enjoy this time of retreat and then make a plan for what mindfulness exercises you will include.

Some of the practices and activities you might exploring during your at-home winter mindfulness retreat include:

You can set up your home meditation retreat in any way that suits you. Whether you can retreat for half of a day, a full day, or consecutive days, grant yourself the time to turn inwards if you are being called this way. Harness the gifts and beauty that this dark, quiet season has to offer.