Does this sound familiar? I really need to make time for myself; I am just so busy, I can’t seem to find enough hours in the day; I have to get serious about my diet; or I need to get on a regular exercise / self-care schedule. Perhaps you say these things to yourself or something like it. You are not alone. Winter is a vata and tamasic season, and is one of the most difficult for many to deal with.
In general, it is dark, cold, airy, dry and dreary – no wonder! The very nature of the season makes you want to stay warm inside, cuddle up and hide in your cave – basically avoid, hibernate and sleep. The key to this season is to stop focusing on just your physical body as though it were a separate entity from your mind and spirit.
This winter – this day – this moment right now – make a commitment to deal with all the layers of you. You can work from the outside in or the inside out. In yoga, there are sheaths (layers) of being. The sheaths consist of (1) the physical layer, (2) the energetic or pranic layer – breath and life force, (3) the mental layer – mind, (4) the wisdom, discernment, intuitive layer, and (5) the soul or bliss layer.
You can start with prayer and meditation every day; ask for the wisdom of right action; ask for insight into the struggles of your mind and trust the intuitive answers you receive. Use breath and energy work to release stuck or clogged perceptions and fear. Then move your body; tend to your physical needs and practice mindful eating – it’s way better than dieting which has negative connotations and restrictive denial tendencies. You can also reverse this process and start with the outside (your physical body and work your way in).
Here are some simple practices to help you embrace this winter season:
- Before you get out of bed, place both hands on your heart and take a breath. Begin your day with a positive thought or prayer. “Thank you Lord / Divine Energy for this life, for all that I have and all that I am receiving. I am so grateful for ________ and _________.” Find something you feel really grateful for and “feel it” – “say it” – and “believe it”.
- Then ask a question: “What do I need to do today that will nurture me, my family and friends, and those I come in contact with?” Then listen in stillness and trust whatever word or phrase comes to mind.
- Take 15 – 30 minutes every day to meditate, sit quietly, walk in nature, journal or read something that feeds your soul.
- Breathe deliberately and consciously for 4 minutes. It doesn’t have to be anything special, just set the timer on your phone (in airplane mode to avoid disruption), then sit and take long, slow, even smooth and gentle breaths. You will be amazed at how this simple practice changes your life!
- Move your body! Move your body in a way that opens the parts of your physical being that are restricted and strengthens the parts that are loose or weak. Dance, walk, hike, stretch, swim, take a class that looks like fun – get off your butt and move! Stuck energy needs movement.
- And, here is one of my favorites: Find a bowl that holds about 2 cups of liquid and use that as your guide for food. Eat seasonally and fill that bowl with nutrient dense, whole food 3X a day. This does not mean it has to be salad; in fact, salad is not usually the best option for winter. And, you don’t have to fill the bowl completely but use it as a guide for consumption. Steel cut oats with honey, cinnamon and ½ an apple will fill that bowl. So will 2 eggs and some multi grain toast; ½ cup of cooked rice, butternut squash with sautéed onions, peppers and chicken will fill that bowl. Quinoa and kale with sweet potato or shrimp and pasta with garlic, onions and spinach will also fill that bowl – add some parmesan cheese – Yum!
- Eat slowly, mindfully without the T.V. on. No, you cannot look at your phone or work – just eat, taste and enjoy. Breathe when you eat, feel the texture of the food, savor all the various flavors, and enjoy the process of eating in a quiet calm place. When you are done, get a warm drink (tea, hot water with lemon or coffee if you like). Drink it – sip it and let the food digest. Then go about your day.
Hope this helps…happy winter!
