Mindfulness in the Winter for Self-Care

The cold, grey days and long, dreary nights of winter are an ideal time to establish a 
mindfulness practice. Mindfulness is helpful in dealing with stress and other challenges 
such as anxiety and depression, and it is an effective self-care tool that can easily be 
applied by anyone, anywhere. Whether one has been an adherent of mindfulness for 
many years or is a novice, there are practices that can be incorporated into daily life that 
can help to bring a sense of calm and peace to both our inner and outer beings. Some 
practical ways to practice mindfulness in the winter include the following:

Sitting Meditation

Perhaps the most well-known mindfulness technique, sitting meditation essentially 
involves quieting your mind and recognizing your emotions. By doing this, we can honor 
our feelings while at the same time learn not to be controlled by them. By bringing 
stillness to our minds, we can stay in the present moment. We allow ourselves to pause 
and to relax, to restore harmony and balance to our lives.

There are many methods of sitting mediation to choose from. The most basic technique 
calls for a meditator to find a quiet place to sit, close his or her eyes, and focus on his or 
her breath. Thoughts will race through a meditator’s mind, and that is perfectly normal 
and acceptable. When this happens, one simply needs to return to focusing on 
breathing in and breathing out. Although it can be difficult to find time to meditate in our 
hectic lives, even taking five or ten minutes in the morning or evening can prove to be 
very valuable. 

Breathing

Many people find that a mindfulness practice that involves intentional breathing does 
wonders. The act of breathing in and breathing out at a controlled pace helps to 
regulate our heart rhythms and keeps us from hyperventilating, which can be 
miraculous in extremely stressful situations. Learning proper breathing techniques is an 
essential form of mindfulness self-care.

One popular breathing procedure is known as “4-7-8 Relaxing” breathing. One inhales 
for a count of 4, holds one’s breath for a count of 7, and then exhales for a count of 8. 
Repeating this behavior for a few cycles can bring rapid relief to an overburdened mind 
and body.

Explore Nature

The shorter, darker days of winter can be difficult to endure. Although it seems 
counterintuitive to venture outside into the cold, getting outside to explore and spend 
time in nature is one of the most healing gifts that we can give ourselves. Being 
exposed to even a little sunlight, along with getting exercise, increases our feelings of 
contentment. Walking through the woods or going to the park are incredible ways to 
explore nature in the winter.

We can incorporate mindfulness into our nature explorations by pausing to examine 
what we see while outside. Notice the birds that are still around. Look at the shapes of 
the icicles hanging from the trees. Feel the wind on your face. Taking a moment to 
appreciate nature is an incredible form of mindfulness.

Self-care in winter revolves around activities that can be done indoors. The extra time 
that we spend at home provides us with the time and space to implement changes. 
Practicing mindfulness is a crucial step in staying stress-free and calm during the winter.

