In the cold, dark days of winter, many of us may wake up later, leave our houses less, and struggle to stay motivated. These months are likely to feel longer and more stressful than sunnier seasons. Meditation is one mind-body practice that can have powerful mood-boosing benefits. It can be a beneficial tool for combatting the winter blahs you might experience during the colder, darker months of the year.
Some experts suggest that mindfulness-based practices (like meditation and yoga) may even be helpful for people with seasonal affective disorder (SAD). SAD is a type of mood disorder that people may experience during fall and winter.
“Meditation provides an island of sanity in an otherwise chaotic and tumultuous reality,” says Tal Ben-Shahar, PhD, co-founder and chief learning officer of the Happiness Studies Academy.
Practice Mindfulness Meditation
While many techniques are worth trying, mindfulness meditation is highly recommended for decreasing worried thoughts, improving mood, and managing stress. Best of all, you can use this technique at any time throughout your day.
Dr. Ben-Shahar explains the four leading guidelines of mindfulness meditation and how they can help you in your daily practice.
Find a Focal Point
Allow the mind to rest on a single object. The object can be anything: a physical posture, a bodily sensation, a word, a visual cue, a sound, or even another person.
Return to Focus
Mindfulness doesn’t require ongoing concentration. Our mind inevitably wanders and when we catch this happening, we should bring our focus back to whatever our object of meditation happens to be.
Breathe Slowly, Gently, and Deeply
While this applies to most meditation practices, though not all, breath is often the foundation of a practice. Deep, slow, and gentle breaths open us up to positive change.
Practice Non-Judgement Acceptance
The key when you meditate is to rid yourself of expectations. There are no expectations to be calm or joyful or focused. When meditating, give yourself permission to be human. By assuming the light and gentle quality of a calm breath, life can become easier.
Meditate Often for More Benefits
Like writing, running, or cooking, meditation is a skill that should be practiced. The more you practice, the more you improve. But be aware that over-practicing can lead to burnout.
Meditation is meant to ground you where you are, bringing you back to the present and allowing you to recognize all of the senses that surround you. If you’re new to meditation, start slowly and know that short meditation sessions offer just as many benefits as long ones.
Chris Lemig, CHT, contributor to Choosing Therapy, recommends meditating in short, manageable sessions over a long period of time, starting with just five minutes every morning. Gradually, as it becomes a habit, you can add time and even increase the number of sessions you do each day.
Build a Sustainable Practice
Meditation can be practiced anytime, anywhere, but everyone’s practice looks different. What works for someone else may not work for you, so if you’re new to meditation, listen to your body and be patient with yourself.
If you’re starting a meditation practice or looking to improve your current practice, these suggestions may help.
Listen Deliberately
Meditation is present-moment awareness, so we can simply focus on the sounds around us. Rather than perceiving them as distractions, we can perceive them as the object of meditation itself, says Dr. Ben-Shahar.
Sit in Silence
Paul Greene, PhD, director of the Manhattan Center for Cognitive-Behavioral Therapy, recommends meditating at a time when you won’t be disturbed. It’s understandable to want some stress relief when things are chaotic at home, but he believes that’s not the right time to meditate.
Focus on Your Breath
The key to meditation, and lowering stress levels, is the breath. Dr. Ben-Shahar recommends taking slow, gentle, and quiet inhalations and exhalations, ideally through the nose and all the way down to the belly.
Avoid Over-Meditating
Meditation is beneficial, but doing too much of anything can be problematic. By meditating for just 10 minutes per day, Dr. Ben-Shahar says you can change the structure of your brain, ultimately supporting your overall well-being.
Try Guided Meditation
If you are new to meditation, having someone guide you through the process can be helpful. There are dozens of free meditation videos or recordings online. You can also download an app such as Headspace, Calm, or Sattva. These can be helpful when starting out, says Dr. Greene, but you’ll benefit more from meditating alone.
Meditation Is About Recovery
While meditation can help lower stress levels, Dr. Ben-Shahar says it’s important to realize that stress, in and of itself, is not a problem. Stress can actually help us become stronger, more resilient, and healthier. We just need to incorporate recovery time.
“Think about stressing our muscles in the gym,” Dr. Ben-Shahar says. Doing so makes them stronger. But when there is no recovery, we get injured. Recovery is necessary for gaining benefits, he explains, and meditation provides the recovery we need.
Keep in Mind
While there’s no one-size-fits-all approach to meditation, you’ll gain the most from a consistent practice. Even if your mind shifts away from your chosen focus or your time gets cut short, you can still enjoy the benefits of meditation.
Be mindful of how you’re feeling this winter. If you’re building a healthy meditation practice but still experiencing heightened levels of stress and anxiety, consider additional methods of self-care such as individual or group therapy. Meditation should be used as a mental health tool, but know it’s not the only one available to you.
