As the days shorten and cooler weather arrives, it’s the perfect time to embrace the seasonal shift. While welcoming the slower months can be challenging — shorter days, less light and the chill can some times dampen our plans — it’s also an opportunity to nurture ourselves through thoughtful self-care rituals.

Here are some practices to help you embrace the slower pace of the season. Try one or all to enhance your well-being:

EMBRACE STILLNESS

Cooler temperatures and shorter days naturally encourage us to slow down. Aligning your daily routine with this shift allows you to fully embrace the stillness. Although stillness can be uncomfortable for some, retraining your brain and body to sit with discomfort can lead to meaningful changes. These adjustments teach us to handle unplanned or uncomfortable situations with more ease.

Instead of avoiding stillness, try embracing it. Sit with it, observe it. What thoughts or feelings arise? Take time to explore these and consider jotting them down to better understand your experience of stillness.

PRACTICE MINDFULNESS

Mindfulness is all about slowing down, enhancing mental clarity and emotional balance. It’s a practice that can be done anytime and almost anywhere.

Research highlights the significant mental and physical benefits of a daily mindfulness practice.

Simple mindfulness exercise:

• Find Comfort: Sit or lie down in a comfortable position. Close your eyes and take a deep breath in through your nose, filling your lungs completely. Slowly exhale through your mouth. Repeat this deep, calming breath three times.

• Ground Yourself: Bring awareness to your body. Feel the support of the ground beneath you. Imagine roots extending from the base of your spine or the soles of your feet, anchoring you securely and comfortably.

• Visualize Self-Care: Picture yourself engaging in a nurturing activity — whether it’s enjoying a favorite hobby, receiving a hug or simply resting. Let this vision fill you with joy and relaxation.

• Close with Gratitude: Take a few more deep breaths and slowly bring your awareness back to the present. When you’re ready, open your eyes, carrying this sense of self-love and calm with you throughout your day.

TRY DEEP BREATHING

Deep breathing is another powerful tool for self-care. As we move into the slower months, focusing on reducing stress is important. Deep breathing helps both body and mind stay calm and present.

Short breathing exercise:

• Get Comfortable: Sit with your back straight. Close your eyes to enhance focus.

• Inhale Deeply: Breathe in slowly through your nose for a count of four, feeling your lungs expand and your belly rise.

• Hold Your Breath: Gently hold your breath for a count of four.

• Exhale Slowly: Breathe out through your mouth for a count of six, imagining tension and stress leaving your body.

• Repeat: Continue this cycle (inhale for four, hold for four, exhale for six, pause for two) for about three to five minutes.

• Return to Calm: Notice how your body feels as you finish. Open your eyes gently and carry this sense of calm with you throughout the day.

START A GRATITUDE PRACTICE

Gratitude is a simple yet effective selfcare practice that boosts well-being. Even dedicating just two minutes a day to gratitude can have a profound impact.

Consider integrating a daily gratitude practice into your routine. Whether through journaling or guided meditations, choose a method and commit to it for at least 30 days. Track any changes in your mood and outlook throughout the month. Reflecting on what we’re grateful for can elevate our spirits and foster positivity.

ADD BODY OILS FOR THERAPEUTIC BENEFITS

Body oils are especially beneficial in the colder months, helping to relax, destress and hydrate dry skin. Consider incorporating a self-massage with body oil for enhanced relaxation, to relieve muscle tension and improve circulation.

Simple massage practice:

• Choose Your Oil: Opt for a relaxing body oil such as coconut oil or lavender oil.

• Warm the Oil: Pour a small amount into your hands and rub them together to warm it.

• Massage Your Arms and Shoulders:

Arms: Apply the oil from your wrist to your shoulder with long, smooth strokes.

Shoulders: Gently knead your shoulder muscles in circular motions to release tension.

• Soothe Your Feet: Sit comfortably and apply oil to the soles of your feet. Use your thumbs to press and knead the arches, and gently massage each toe.

Embracing these nurturing rituals can help you fully appreciate the slower pace of the season. Incorporate one or two of these practices into your daily routine to boost your physical and emotional well-being. The colder months don’t have to be daunting — try these rituals and welcome the cooler season with open arms.

Marita Provus
Writer + Yoga Teacher
@marita.anne | @horsesoulyoga

Originally published in Winter/Spring 2024-25  issue of Well.